Discover the best prediabetes diet, foods to eat and avoid, and how Gluco6™ supports healthy blood sugar naturally. Take control today.
Prediabetes is a serious health warning — but it’s also an opportunity. With the right prediabetes diet, lifestyle changes, and targeted nutritional support, many people can lower blood sugar levels, improve insulin sensitivity, and reduce their risk of developing type 2 diabetes.
Research shows that up to 70% of people with prediabetes may progress to diabetes if no action is taken. Even more concerning, prediabetes significantly increases the risk of heart disease and stroke. What you eat — and how you support your body — has never been more important.
This guide explains what prediabetes is, the best foods to eat, foods to avoid, and how a science-backed supplement like Gluco6™ can support your blood sugar management plan.
What Is Prediabetes?
Prediabetes — also known as non-diabetic hyperglycaemia — occurs when blood glucose levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes.
Common risk factors include:
- Being overweight or obese
- Being over the age of 45
- A family history of diabetes
- Physical inactivity
- Poor dietary habits
Because prediabetes often has no obvious symptoms, millions of people are unaware they have it — making early testing and prevention essential.
Why Diet Is Critical for Managing Prediabetes
Leading diabetes experts agree that diet is the most powerful tool for managing — and often reversing — prediabetes.
A diet focused on whole foods, reduced refined carbohydrates, and adequate protein can:
- Improve insulin sensitivity
- Reduce blood sugar spikes
- Support healthy weight loss
- Lower long-term cardiovascular risk
Many specialists now recommend a lower-glycaemic, minimally processed diet, rather than relying solely on medication.
Best Foods to Eat on a Prediabetes Diet
To stabilise blood sugar and support metabolic health, meals should be built around the following foods.
Lean Protein Sources
Protein plays a key role in blood sugar control, helping slow digestion and prevent sharp glucose spikes.
Aim to include a source of protein with every meal, such as:
- Eggs
- Fish (especially oily fish like salmon or sardines)
- Greek yogurt, cottage cheese, and cheese
- Tofu and tempeh
- Lentils, chickpeas, and other pulses
- Lean meats (limit red meat to small portions)
Spreading protein intake evenly throughout the day is especially beneficial.
Non-Starchy Vegetables
Vegetables should form the foundation of a prediabetes-friendly diet. Focus on:
- Leafy greens (spinach, kale, rocket)
- Broccoli, cauliflower, cabbage
- Courgette, peppers, tomatoes
A simple rule: fill at least half your plate with vegetables at most meals.
Fibre-Rich Foods
A high-fibre diet is strongly linked to improved glucose metabolism.
Good fibre sources include:
- Beans and lentils
- Chickpeas
- Vegetables and salads
- Whole grains such as quinoa, buckwheat, and barley (in moderation)
Fibre slows carbohydrate absorption, helping keep blood sugar levels stable.
Healthy Fats and Omega-3s
Healthy fats support blood sugar balance and heart health.
Include:
- Olive oil
- Avocados
- Nuts and seeds (including flax and chia)
- Oily fish
- Full-fat dairy (in moderation)
These fats improve satiety and reduce cravings for refined carbohydrates.
Foods and Drinks to Avoid with Prediabetes
Certain foods can quickly destabilise blood sugar and should be limited or avoided.
Ultra-Processed and Sugary Foods
Ultra-processed foods are strongly linked to an increased risk of type 2 diabetes.
Avoid or limit:
- Cakes, biscuits, sweets
- Sugary breakfast cereals
- Sweetened yogurts
- Packaged snacks and ready meals
- Sauces with hidden sugars
Sugary Drinks and Smoothies
Even drinks that appear healthy can spike blood sugar.
Be cautious with:
- Fruit juices
- Smoothies
- Sweetened coffee drinks
- Excess alcohol
Water should be your main beverage. Whole fruit is preferable to blended fruit.
Portion Control and Mindful Eating
Portion size matters, especially for weight management — a key factor in reversing prediabetes.
Helpful strategies include:
- Using smaller plates
- Prioritising protein and vegetables first
- Sharing desserts when eating out
- Eating slowly and mindfully
Some people also find it helpful to monitor blood sugar responses to different foods.
Science-Backed Support: Where Gluco6™ Fits In
While diet and lifestyle changes are the foundation of blood sugar control, many people choose to enhance their efforts with a high-quality supplement.
Gluco6™ – The New Standard in Blood Sugar Management
Gluco6™ is a premium, science-backed supplement designed to support healthy blood sugar levels naturally when used alongside a balanced diet and active lifestyle.
Each Gluco6™ capsule is:
- ✅ Non-GMO
- ✅ Made with six premium, bioavailable ingredients
- ✅ Designed to support glucose metabolism and insulin sensitivity
- ✅ Free from unnecessary fillers and artificial additives
Rather than replacing healthy habits, Gluco6™ is designed to augment natural remedies, making it a smart addition to a prediabetes management plan.
Why Consider Gluco6™ for Prediabetes?
Even with careful eating, modern diets and stress can challenge blood sugar balance. Gluco6™ may help by:
- Supporting stable blood glucose levels
- Reducing post-meal blood sugar spikes
- Supporting the body’s natural insulin response
- Promoting overall metabolic health
This makes Gluco6™ a strong option for individuals managing prediabetes or insulin resistance.
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Frequently Asked Questions
Is Fasting Helpful for Prediabetes?
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Time-restricted eating or intermittent fasting may help improve insulin sensitivity. A common approach is a 16-hour overnight fast, such as skipping breakfast a few days per week — particularly for those who are not hungry in the morning.
How Do I Know If I Have Prediabetes?
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Prediabetes is diagnosed through a blood test measuring HbA1c:
- 42–47 mmol/mol (6.0–6.4%) → Prediabetes
- 48 mmol/mol (6.5%) or higher → Diabetes
Conclusion: Take Action Before Prediabetes Becomes Diabetes
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Prediabetes is a powerful warning — but also a chance to change course. By adopting a balanced, low-glycaemic diet, managing portions, staying active, and supporting your efforts with a trusted supplement like Gluco6™, you can take meaningful steps toward better blood sugar control.
Small, consistent changes today can prevent serious health problems tomorrow.