Pre-Diabetic Diet

Prediabetes is the alarm for you to start a pre-diabetic diet and adopt a healthy lifestyle to prevent the onset of diabetes. It is diagnosed when the HbA1c is between 5.7-6.4%, fasting blood glucose is between 100-125 mg/dL, and an oral glucose tolerance test two hours after eating is between 140-199 mg/dL. 

Prediabetes happens when the body does not respond to the insulin produced by the pancreas. So the diet must include foods that are low in bad fats and carbohydrates. Various foods like fruits, green vegetables, pulses, and food grains can be eaten to overcome it. Here we will explore the things you should include in a pre-diabetic diet and is ragi good for diabetes of this type? 

What not to Eat if you have Prediabetes?

Before going to what you must eat, let’s go through what not to eat. If you limit the intake of certain types of foods and have a low-calorie diet, you may be able to reverse prediabetes. 

Foods not to eat-

  1. Drinks with sugar, e.g., fruit juice, sweet tea, etc. 
  2. Foods having high sugar content, e.g., candies, pastries, etc. 
  3. Foods having refined carbohydrates, e.g., pasta, white bread, etc. 
  4. Meats that are in processed form. 
  5. Food with excess saturated fats, e.g., French fries, cheese, etc. 

These foods can increase your blood sugar level and fats, which will increase your chances of having diabetes. 

Food to include in a Pre-diabetic diet

Consume fibre-rich foods- Fibres play a significant role in overcoming diabetes. Also, foods containing fibres make you feel fuller and can help overcome food cravings. In addition, fibres help regulate the digestion process and relieve the problem of constipation. Foods rich in fibres are beans, legumes, vegetables, fruits, food grains, cereals, etc. 

Eat dry fruits- Dry fruits are a good source of nutrients like potassium, iron, proteins, vitamins, and antioxidants. Eating them regularly in a controlled portion or as per the recommendation from your doctor will prove beneficial for you. They will help you check your blood sugar level, blood pressure, etc., and prevent heart disease.  

Consume lean meats-

Eat meat that is low in fats or lean meats like fish, poultry, and pork. Meats with high-fat content increase your cholesterol level to a great extent and increase insulin resistance in your body. An increase in cholesterol levels poses a risk to your heart. 

Eat food with proteins- Proteins help make your muscles strong and in the wear and tear of your body. The food with a good protein source is skinless chicken, egg whites, pulses, certain fishes, crabs, shellfish, shrimps, etc. 

Some Tips to Boost the Benefits of a Pre-diabetic Diet

Eat-in proportion – Eating limited portions can help you keep your blood sugar level in check. Also, your diet will have a low GI. You can decide your food portion with the help of labels available on food. The quantity of nutrients in a specific amount of food is mentioned on labels. 

Limit alcohol consumption – Drinking alcohol is usually not good, but it does not cause any major health problems if you consume them within limits and in moderation. Alcohols are dehydrating and affect the nervous system; overconsumption of alcohol can adversely affect all vital organs. In addition, cocktails of some alcohols have high sugar levels, which may increase your blood sugar. 

Drink a lot of water- Your body must be hydrated, and therefore you must drink a lot of water. It is essential to drink two and a half litres of water in a day. Also, water is an excellent and healthy substitute for sugary sodas, juices, and energy drinks for the one who is suffering from prediabetes and diabetes. The hydration level of your body can be monitored by observing the amount of urine output and the urine colour. 

Is Ragi Good for Diabetes and Prediabetes?

Yes. Ragi is good for diabetes and prediabetes. This foodgrain is cheap and easily available. It is rich in nutrients and vitamins required for controlling blood sugar levels, blood pressure, and the other side effects of diabetes. It has a low glycemic index, anti-inflammatory and wound healing properties, antioxidants, high dietary fibres, etc. The calories in ragi are lower than that in rice and wheat, thus making it a good option for dinner and breakfast. 


A pre-diabetic diet, along with a healthy lifestyle, can help you reverse prediabetes. Foods with high sugars, saturated fats, and refined carbohydrates must be avoided. On the other hand, foods with a rich source of dietary fibres and proteins must be included in the diet.

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