What foods should I eat for prediabetes?

This prediabetes diet food list supports balanced blood glucose so you can work towards taking control of your health. Remember, a healthy diet for prediabetes doesn’t need to be restrictive – it’s about balance and consistency over perfection. Food type Examples Portion advice Why recommended Wholegrain carbohydrates Brown rice Wild rice Wholemeal bread Quinoa Oats and oatmeal Whole wheat pasta Wholegrain rice cakes A quarter of your plate, or half a cup Slow-release energy and high fibre keeps blood glucose steady. Vegetables Spinach Kale Lettuce Celery Carrots Broccoli Half your plate High in fibre to keep you full for longer and support healthy blood glucose. Fruits Apples Blueberries Raspberries Grapes Cherries Peaches Kiwi Bananas Roughly 80 g (an apple-sized portion) Fibre-rich and full of nutrients. Eaten in the right portions, they can help manage cravings and energy dips. Lean poultry Chicken breast Turkey breast 60 to 90 g (around the size of a deck of playing cards) Lean protein helps keep you full and supports blood sugar stability without excess saturated fat. Fish Cod Salmon Mackerel Tuna Sardines 100 to 140 g (around the size of your palm) Protein keeps blood glucose steady. Omega-3s reduce inflammation and support insulin sensitivity. Low-fat dairy Yoghurt Cream cheese Cottage cheese A standard yoghurt pot, 30 g of cream cheese, around 100 g of cottage cheese Keeps you full for longer and reduces blood glucose spikes. Legumes Chickpeas Lentils Kidney beans Butter beans 150 g (tinned or cooked) Fibre and protein slow digestion and support steady blood glucose. Can also aid with appetite control for weight loss.

What foods should I avoid with prediabetes?

The following foods have been associated with an increased risk of type 2 diabetes . You don’t need to cut them out completely, but try to eat them in moderation and look for alternatives: Food type Examples Why limit? Red and processed meats Beef Lamb Pork Ham Sausages Often high in saturated fat and salt – linked to a higher risk of type 2 diabetes Sugary drinks Fizzy drinks Fruit juices Sugar-sweetened tea and coffee High in sugar and can spike blood glucose. Fruit juices also lack the healthy fibre content of whole fruits. Refined carbohydrates White bread White rice Most pastas Sugary cereals Cakes Biscuits Milk chocolate Crisps Pastries Digested quickly so you don’t stay full for long, and cause blood glucose spikes. Often calorie-dense, making it harder to manage weight.

Prediabetes diet: what to eat to get things back on track + free list

Q: Should I try fasting?

Intermittent fasting – like the 16:8 method (eating within an 8-hour window, fasting for 16) – is sometimes used to manage prediabetes. Could it help? May lower blood glucose and reduce overall calorie intake Some studies show benefits for people with prediabetes But the evidence is still mixed, and more research is needed Things to consider: Fasting isn’t right for everyone Some people feel tired or end up overeating later It may affect mood, energy or routine If you’re thinking about it: Speak to your healthcare team first Stay hydrated with sugar-free fluids Break your fast with balanced meals (including fibre, protein, healthy fats)

Q: Can I reverse my prediabetes with diet alone?

A healthy, balanced diet plays a key role in reversing prediabetes – but it’s most effective when combined with other lifestyle changes. What makes the biggest difference? Eating well : A balanced diet with fibre, lean protein and whole grains can support steady blood sugar levels. Losing weight : If you’re living with overweight, even a 5% weight loss can improve insulin response and lower blood glucose. Moving more : You don’t need a gym – walking, stretching, or taking the stairs all help reduce the risks linked to a sedentary lifestyle. Managing stress and quitting smoking (if you smoke) can also support your long-term health. You don’t need to change everything at once – just focus on one step at a time.

Last modified by Oviva · Checked by Juliet Finnie · January 15, 2026

Prediabetes means your blood glucose levels are higher than normal. This doesn’t mean you’ll definitely develop type 2 diabetes – but there is an increased risk.

The good news? Eating a healthy diet can make a big difference to getting your health back on track and reversing prediabetes. There’s no one-size-fits-all prediabetes diet plan, it’s about making healthy changes to your diet that are realistic for your lifestyle.

Looking for more support? Oviva’s NHS-funded weight loss plans help you lose weight long-term by building healthy, realistic habits you can maintain year after year, plus access to prescription weight loss medication if you’re eligible.

Get started with Oviva

Key Takeaways

Making healthy, realistic changes to your diet can help reverse prediabetes and lower your risk of type 2 diabetes.
You don’t need to cut out your favourite foods. Try to focus on balanced portions, nourishing meals, and reducing processed foods.
Avoid fad diets and quick fixes. Gradual change is safer and healthier for your body, like eating well, exercising and managing stress.
Some diet plans, like the Mediterranean or DASH diet, have been shown to help reduce the risk of type 2 diabetes.

Older, plus-sized woman smiling at a dining table filled with healthy food.

Prediabetes diet cheat sheet

A diet for prediabetes – foods to eat and avoid

Should I try fasting?

Can I reverse my prediabetes with diet alone?

Don’t do it alone – choose Oviva

Prediabetes diet cheat sheet

If you’ve been told you have prediabetes, it’s common to feel overwhelmed – especially when it comes to knowing what to eat.

While there’s no simple list of ‘good’ and ‘bad’ foods, these cheatsheets can help you to make sensible, healthy food choices to help reverse your prediabetes:

Foods to eat

This prediabetes diet food list supports balanced blood glucose so you can work towards taking control of your health.

Remember, a healthy diet for prediabetes doesn’t need to be restrictive – it’s about balance and consistency over perfection.

Food type	Examples	Portion advice	Why recommended
Wholegrain carbohydrates	Brown rice Wild rice Wholemeal bread Quinoa Oats and oatmeal Whole wheat pasta Wholegrain rice cakes	A quarter of your plate, or half a cup	Slow-release energy and high fibre keeps blood glucose steady.
Vegetables	Spinach Kale Lettuce Celery Carrots Broccoli	Half your plate	High in fibre to keep you full for longer and support healthy blood glucose.
Fruits	Apples Blueberries Raspberries Grapes Cherries Peaches Kiwi Bananas	Roughly 80 g (an apple-sized portion)	Fibre-rich and full of nutrients. Eaten in the right portions, they can help manage cravings and energy dips.
Lean poultry	Chicken breast Turkey breast	60 to 90 g (around the size of a deck of playing cards)	Lean protein helps keep you full and supports blood sugar stability without excess saturated fat.
Fish	Cod Salmon Mackerel Tuna Sardines	100 to 140 g (around the size of your palm)	Protein keeps blood glucose steady. Omega-3s reduce inflammation and support insulin sensitivity.
Low-fat dairy	Yoghurt Cream cheese Cottage cheese	A standard yoghurt pot, 30 g of cream cheese, around 100 g of cottage cheese	Keeps you full for longer and reduces blood glucose spikes.
Legumes	Chickpeas Lentils Kidney beans Butter beans	150 g (tinned or cooked)	Fibre and protein slow digestion and support steady blood glucose. Can also aid with appetite control for weight loss.

Foods to limit

The following foods have been associated with an increased risk of type 2 diabetes. You don’t need to cut them out completely, but try to eat them in moderation and look for alternatives:

Food type	Examples	Why limit?
Red and processed meats	Beef Lamb Pork Ham Sausages	Often high in saturated fat and salt – linked to a higher risk of type 2 diabetes
Sugary drinks	Fizzy drinks Fruit juices Sugar-sweetened tea and coffee	High in sugar and can spike blood glucose. Fruit juices also lack the healthy fibre content of whole fruits.
Refined carbohydrates	White bread White rice Most pastas Sugary cereals Cakes Biscuits Milk chocolate Crisps Pastries	Digested quickly so you don’t stay full for long, and cause blood glucose spikes. Often calorie-dense, making it harder to manage weight.

Teaspoon overflowing with sugar, with a raspberry on the top

A diet for prediabetes – foods to eat and avoid

Building a balanced prediabetes diet plan doesn’t have to mean strict rules or cutting out everything you enjoy.

It’s about making thoughtful choices, eating regularly, and focusing on foods that support steady energy and blood glucose levels.

Here are some simple ways to apply the food lists above to your day:

Breakfast: Meals that combine complex carbohydrates, protein, and healthy fats fuel your morning and keep blood sugar steady.
Lunch: A good dose of protein and fibre helps you feel full and reduces snacking later in the day.
Dinner: Focus on balanced portions, with whole foods where possible. Try to limit processed foods – they can cause blood glucose spikes and make it harder to lose weight too, if that’s part of your journey.

Get some meal inspiration below, with recipe links that make it even easier!

Meal	Meal options	Foods to avoid
Breakfast	Porridge or overnight oats – Add a handful of blueberries and some low-fat or plant-based milk Yoghurt bowl – Top a low-fat Greek yoghurt with some raspberries or cherries	Processed meats, like bacon and sausages Sugary breakfast cereals If you enjoy toast in the mornings, consider switching from white bread to wholemeal bread
Lunch	Chicken salad Lentil soup	Ready meals Unhealthy snack options for your lunchbox, like crisps and chocolate bars – you can replace these with a handful of unsalted nuts or a low-fat yoghurt.
Evening meal	Prawn pasta Tofu stir fry – tofu, whole grain noodles, onion, pepper, spinach, mushrooms and garlic	Ultra-processed foods, like chips, sausages and frozen pizza Ready meals Pre-made sauces, which often contain high amounts of sugar or salt

7-day healthy meal plan

I’m no longer type 2 diabetic. I’m fitter and I’ve got the opportunity to live maybe a sight longer than what I did before.

How Peter reversed his type 2 diabetes

Snacking with prediabetes

If you feel hungry between meals, look for healthy snacks you enjoy, that can keep your energy and blood glucose steady.

Try to focus on foods with nutritional value:

Fruit contains fibre
Walnuts contain omega-3 and protein
Almonds are rich in fibre and vitamin E
Low-fat yoghurt offers protein, calcium and probiotics that aid gut health
Dark chocolate’s antioxidants can reduce inflammation and insulin sensitivity

Try to limit processed snacks, like crisps and chocolate bars, as much as you can.

Healthy eating plans

If you’d find it helpful to follow a more structured diet plan, the Mediterranean and DASH diets have been shown to benefit people with prediabetes. These diets focus on balanced meals, plenty of fibre, and healthy fat – and are linked to a lower risk of developing type 2 diabetes.

You can also check out our 7-day healthy diet plan for weight loss, which follows the same principles as a healthy diet for people living with prediabetes.

Healthy recipes for weight loss

Can I drink alcohol with prediabetes?

Yes – you can drink alcohol if you’re living with prediabetes, but moderation is important.

Many alcoholic drinks are high in sugar and calories, which can raise your blood glucose and make it harder to manage your weight – both of which are key in reversing prediabetes and reducing your risk of type 2 diabetes.

If you do choose to drink:

Avoid sugary drinks like cocktails, liqueurs and alcopops
Choose lower-sugar options such as dry wine, spirits with diet mixers, or light beer
Aim for several alcohol-free days each week to give your body time to recover

Alcohol can also affect your energy levels and decision-making around food, which may make healthy eating more difficult – especially in social settings.

And if you’re curious, here’s what happens when you stop drinking for a month…

Happy, plus-sized woman on the sofa with her laptop

Should I try fasting?

Intermittent fasting – like the 16:8 method (eating within an 8-hour window, fasting for 16) – is sometimes used to manage prediabetes.

Could it help?

May lower blood glucose and reduce overall calorie intake
Some studies show benefits for people with prediabetes
But the evidence is still mixed, and more research is needed

Things to consider:

Fasting isn’t right for everyone
Some people feel tired or end up overeating later
It may affect mood, energy or routine

If you’re thinking about fasting:

Speak to your healthcare team first
Stay hydrated with sugar-free fluids
Break your fast with balanced meals (including fibre, protein, healthy fats)

Can I reverse my prediabetes with diet alone?

A healthy, balanced diet plays a key role in reversing prediabetes – but it’s most effective when combined with other lifestyle changes.

What makes the biggest difference?

Eating well: A balanced diet with fibre, lean protein and whole grains can support steady blood sugar levels.
Losing weight: If you’re living with overweight, even a 5% weight loss can improve insulin response and lower blood glucose.
Moving more: You don’t need a gym – walking, stretching, or taking the stairs all help reduce the risks linked to a sedentary lifestyle.
Managing stress and quitting smoking (if you smoke) can also support your long-term health.

You don’t need to change everything at once – just focus on one step at a time.

Woman adding meal to the Oviva app for tracking and insights

Don’t do it alone – choose Oviva

If you’re diagnosed with prediabetes, understanding what action to take can be difficult. There’s a lot of information out there, and making sense of it can be a challenge.

With NHS-funded weight management support from Oviva, you can cut through the noise:

Clinically led, with support from doctors, dietitians, health coaches and more
Personalised, 1:1 support
Realistic eating plans – no fad diets, no calorie counting and no strict rules
100% remote, with no need to attend in-person meetings
Recommended by 97% of users

You’ll receive a free app to track your progress and stay in touch with your healthcare team. You may also receive prescription weight loss medication, like Wegovy, if appropriate.

Download a free info pack