Eating for Prediabetes

Disclaimer: I am not a medical professional: this blog post is written based on my own personal experience.

In October 2022 I had a routine blood test and two days later was told that I have prediabetes. According to Prediabetes means that your blood sugars are higher than usual, but not high enough for you to be diagnosed with type 2 diabetes. It also means that you are at high risk of developing type 2 diabetes. You are unlikely to be experiencing any symptoms with prediabetes. Prediabetes is also sometimes called borderline diabetes.
Type 2 diabetes happens because insulin can’t work properly, so your blood sugar levels keep rising. This means more insulin is released. For some people with type 2 diabetes this can eventually tire the pancreas out, meaning their body makes less and less insulin. This can lead to even higher blood sugar levels.

Prediabetes is a warning that if you don’t change your diet, you are likely to develop full-blown type 2 diabetes.

Myth: Only fat people get type 2 diabetes.
I have a low BMI and am very active. When I saw the nurse, to be advised on my new diet, she weighed me and told me not to lose any weight.

My new diet is supposed to be low on carbohydrates and sugar but high in protein and fats, with an emphasis on ‘good’ fats such as those found in avocadoes, oily fish and nuts. The nurse impressed upon me that I must remove as much carbohydrate and sugar from my diet as possible. It’s taken some getting used to because I thought my previous diet was healthy.

Breakfast cereal is now off limits. I used to have a bowl of bran flakes plus a Weetabix followed by two slices of toast and marmalade. However, I weighed the cereal I used to eat and it was double the suggested serving of bran flakes plus there was the Weetabix – and it all contains sugars. The nurse suggested a cooked breakfast or lots of full fat Greek yoghurt plus nuts and seeds.

Eating for Prediabetes

Grape Tree Bran Sticks

My compromise – I’ve ditched the bran flakes and Weetabix and replaced it with 15g of bran sticks from Grape Tree plus some nuts, seeds, dried coconut and some berries. I soak it in milk overnight and it tastes fine. I still have toast but have ditched the marmalade, instead I have either a fried egg, avocado, cheese or sugar free peanut butter on top.

At lunchtime my staple used to be two wholemeal rolls with cottage cheese and tomatoes. I started the new diet by replacing one roll with homemade coleslaw. Now I sometimes don’t have any bread at all. Instead, I have a large serving of coleslaw plus cheese or sardines (in tomato sauce) or chicken plus nuts, tomatoes and whatever else is in the fridge.

The evening meal is the hardest because it always included potatoes or pasta or rice etc. The nurse suggested mashed cauliflower instead of potatoes and it is nice. I’ve been reading various diabetic recipe books and some of the recipes turn out well, others are a bit insipid. And sometimes I do have to let the carbs back in but with the reduction in breakfast and lunchtime carbs, that’s probably OK.

I mostly say ‘no’ to cakes and sweets but fear that will waver over Christmas! The hardest thing is not knowing whether I have adapted my diet enough or too much or whether I need to do more. My GP won’t check again until October 2023.

By the way, I tried making diabetic carrot cake – it wasn’t good. I think the best policy is not to create no-sugar versions of favourite cakes but to have a little bit of the real thing very occasionally. My cauliflower and corned beef hash turned out well though. The experiments continue …

If anybody’s got any tips or tricks, I’d love to hear them!



  1. #1 by Happy Days on December 16, 2022 - 3:14 pm

    hi Sally

    I highly recommend ‘Glucose Revolution’ by Jesse Inchauspe

    There’s a copy in my library.

    Apple cider vinegar could be your friend. [] Jessie Inchauspé – Discover the life-changing power of balancing your blood sugar – YouTube You can find the full interview and transcript here: ?This week, I’m excited to welcome Jessie…

    After a PD diagnosis I followed a wholefood plant based diet.

    After 2 more tests I was no longer PD

    good luck

    Zannie ________________________________

    • #2 by Sally Jenkins on December 16, 2022 - 3:57 pm

      Thanks so much, Zannie. I’ll follow up on those links! And well done on no more PD.

  2. #3 by Tina Newsome on December 17, 2022 - 7:52 am

    Hi Sally I was diagnosed with Pre-diabetes Jan 2021 ( reading: 43) & put on a 9-month free NHS course by my GP – fortunately online due to the Covid pandemic.

    After 6 months I insisted on another blood-test – I needed to know if my food changes were working, & told my GP a year was too long to wait. My reading was down to 38, ie back in the “safe zone”, so very encouraging.

    Out or the 22 people who started the course, only about 8 of us were there at the end; apparently this drop-out rate is normal. You get a useful manual with the course, and a useless step -counter.

    Logging my daily steps was a pain in the butt – I’ve always walked a lot & swum a lot, so exercise was never a problem.

    Logging my weight was depressing. I went to see a nutritionist for free in France for 5 weeks – she weighed me & told me how to change my diet & not to get on the scales again until my final visit. I lost 3 & half kilos !

    • #4 by Sally Jenkins on December 17, 2022 - 6:33 pm

      That’s really encouraging, Tina, that you got your score down from 43 to 38. I’m at the 43 score too. I think I will follow your example and try to get another blood test after 6 months – I need to know if I’m doing enough!
      I have registered for an NHS diabetes course but have had no information back about when it might start.
      Well done on that weight loss – sounds brilliant!

  3. #5 by Sharon Boothroyd on December 17, 2022 - 1:24 pm

    Gosh, bad luck sally. This surprises me. The advice you’ve been given contradicts itself – don’t lose weight, but cut out bread and carbs. If you remove all carbs, such as bread, pasta, potatoes, sugar from a diet, etc then you will lose weight!
    I think being underweight can be just as dangerous than being overweight. To me, that advice and the change of diet for you does not make sense.
    Back in Jan, on a routine check- up, I was told that I was at high risk of developing diabetes. But I wasn’t asked about my diet, I wasn’t asked to make any food or lifestyle changes and I wasn’t advised to lose weight. I wasn’t given a follow- up appointment for another blood test either!

    • #6 by Sally Jenkins on December 17, 2022 - 6:29 pm

      Yes, Sharon, it does feel like contradictory advice! I’m just trying to heed the warning and do what I can. Hopefully neither of us will develop full-blown diabetes.

  1. Coming days to indulge in good food | From guestwriters

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: