Prediabetes Nutrition Checklist: What To Eat, Limit, and Track

No. Carbohydrates are not off-limits, but quality and amount matter. Focus on high-fiber carbs like vegetables, beans, lentils, whole grains, and whole fruits, and avoid or limit refined grains and added sugars. Pair carbs with protein and healthy fat, and keep them to about one quarter of your plate at most meals unless your clinician gives different guidance.

A strict keto diet is not required for most people. Many people successfully reverse prediabetes using moderate-carb, high-fiber patterns like the Mediterranean or plate method, combined with weight loss and physical activity. Some may choose lower-carb approaches if they find them sustainable and safe—always discuss major diet changes with your clinician.

Improvements in blood sugar can start within weeks, but A1c reflects roughly 3 months of blood sugar patterns. With consistent changes and modest weight loss, many people see meaningful improvements or a return to normal ranges over 3–12 months. Regular lab follow-up will show your personal response.

Whole fruit is generally safe in moderate portions, thanks to its fiber and water content. Focus on whole fruit instead of juice, stick to 1–2 servings per day, and pair fruit with protein or healthy fat, such as nuts or Greek yogurt. Berries, apples, and citrus often have a gentler impact on blood sugar than tropical fruits or dried fruit.

Better breakfasts are built around protein, fiber, and healthy fats with limited added sugar. Examples: vegetable omelet with a side of berries, Greek yogurt with nuts and a small portion of oats, or tofu scramble with avocado and a slice of 100% whole grain toast. Avoid breakfasts built mainly from refined carbs like pastries, sugary cereals, and juices.