The Most effective Pre Diabetic Diet- An Ayurvedic Way – Heal Me Right

The Most effective Pre Diabetic Diet- An Ayurvedic Way

High levels of glucose levels can lead to diabetes. With proper diet and exercise, prediabetes can be reversed.

Almost 25% of people suffering from prediabetes will eventually develop diabetes in only a few years. Early intervention at the prediabetic stage with a pre diabetic diet and proper lifestyle would help to slow/stop progression towards diabetes.

The prevalence of prediabetes is on the rise across the globe and it is estimated that by the year 2030  it’ll reach more than 470 million.

We’re going to talk about some natural foods to include in the diet to stop prediabetes.

If you’ve been diagnosed with prediabetes, it’s time to take your lifestyle choices more seriously.

Prediabetes natural treatment

Prediabetes is a stage that is characterized by blood glucose levels that are above normal but below the threshold defined for diabetes or having impaired glucose tolerance.

Studies have reported a higher likelihood of progression of prediabetes to diabetes if not treated at the right time.

The happy news is that for someone with prediabetes, steps such as losing weight and exercising regularly can help reverse insulin resistance. These steps effectively help in preventing or slowing the progression to type 2 diabetes.

Along with a disciplined pre diabetic diet, things that naturally reverse prediabetes are-

It should be noted that you do not need to cut down carbohydrates completely when managing prediabetes but you should eat enough of them spaced out throughout the entire day to keep your blood sugar levels controlled.

Foods to reverse prediabetes

There can be many contributors to the development of prediabetes but it is mainly caused by food choices. According to Ayurveda, your food choices directly impact your body’s physiological processes and also influence your weight. Controlling weight can help in lowering high blood sugar levels as well. 

So you may be wondering about what goes into the prediabetes diet chart.

The general principles are to include more high-fibre foods, fresh fruits and vegetables, and lean proteins while limiting highly processed foods and sugary drinks.

You need food that is rich in fibres to slow down digestion. This way glucose reaches your bloodstream at a gradual pace.

Let’s look at the specific foods that should be in your pre diabetic diet plan.


Skipping breakfast could lead to diabetes. You should always include nutritious foods in the most important meal of the day i.e breakfast.

  • Eat foods that are low in glycemic index and carbohydrates.
  • Moong dal chila (pancakes)
  • Ragi or oatmeal dalia (porridge)
  • Multigrain toast or veg sandwich
  • Eggs with onion and coriander
  • Methi (fenugreek leaves) paratha
  • Mint chutney
  • Bittergourd
  • Sprouts


Even though you’re diabetic you can still enjoy tasteful meals while keeping blood sugar normal. In lunch you can include:

  • Dal 
  • Whole wheat pasta
  • Multigrain
  • Vegetable salad
  • Brown rice
  • Whole Grain chapati
  • Spinach
  • Kale
  • Garlic chutney
  • Cabbage
  • Carrots
  • Tomatoes
  • Tofu
  • Eggs
  • Legumes
  • Bitter foods like beet green, fenugreek, pointed gourd, Indian fig, etc.


Whether or not you have prediabetes snacks that are made from whole grains, are least processed and derived from plants are considered a healthy choice.

These foods will stabilise blood sugar and also keep you energised. Since the risks of heart disease and obesity are also high when you’re already in the reach of prediabetes.

Try out these healthy snack choices in your ideal pre diabetic diet :

  • Nuts like almonds, walnuts, pistachio
  • Fresh yoghurt
  • Sauteed veggies
  • Avocado
  • Roasted chickpeas
  • Boiled corn
  • Fruit salad
  • Puffed rice or chiwda garnished with onions


A person can manage prediabetes through a combination of exercise, healthcare, and careful dietary planning. Dinnertime can be varied, flavoursome, and fulfilling for people who have prediabetes.

Include these foods in your dinner platter if you have blood glucose higher than normal.

  • Chapati made from wheat, barley, corn, ragi
  • Dal cooked with cumin seeds
  • Moong dal khichdi
  • Turmeric milk
  • Tomato soup
  • Cooked green veggies or Indian style saag
  • Beans
  • Tofu
  • Dosa with stuffed peas and carrots
  • Brown rice idli

Foods to avoid with prediabetes

Foods that cause a sudden spike in sugar levels should be avoided in prediabetes

Some of such foods are:

Fruit juice

Fruit juices are devoid of fibres which help in the gradual release of glucose in the blood. Therefore, you should opt for full fruits. 

Maida and other refined flours

Maida is difficult to digest. It sticks to your guts which turns into toxins or ama. According to Ayurveda, the accumulation of ama is the root cause of all problems. This leads to an increased risk of type-2 diabetes and weight gain.

Energy drinks or carbonated drinks

Though energy drinks claim to increase your energy levels they cause a sudden spike in sugar and insulin levels. In the long run, it leads to fatigue.

Coffee and excess chocolate

Studies have shown that caffeine affects insulin levels. It is recommended to regulate your caffeine levels.


When planning dinner for prediabetic people, a wide range of menu options are available and safe.

Moderation is the key even in having a pre diabetic diet.

The main focus should be on controlling portion size and eating the recommended amounts of fiber, protein, and healthful fats. This becomes especially important when choosing to eat out.


You may have prediabetes for some years but still have no clear symptoms, so it may go undetected until serious health problems begin to show up. That’s why it’s recommended to see your doctor and get your blood sugar tested if you have any of the risk factors for prediabetes, which include:

  • Excessive body weight
  • 45 years or older
  • Have somebody in your family with type3 diabetes
  • Having a physically inactive lifestyle 
  • Being pregnant also increases chances of developing prediabetes

Yes, prediabetes can be cured by rectifying the root causes. First thing is to start becoming physically active. Follow a diet that is compatible with your dosha type. In Ayurveda, excess body sweetness can be countered by eating bitter foods like fenugreek, pomegranate, Indian blueberry and turmeric.

Also, one needs to avoid foods that are very harmful to health whether or not you have diabetes, as listed above.

Lifestyle hugely impacts health conditions like prediabetes. You can also try natural tips to cure prediabetes at home. Some things to keep in mind are while also following a pre diabetic diet are-

  • Avoid being lazy
  • Quit alcohol and smoking
  • Eat leafy greens
  • Avoid artificial sweeteners at all costs
  • Drink sufficient water
  • Do not break discipline once you get your sugar levels to normal.

Yoga is highly beneficial in boosting metabolism and keeping it in shape. There are a few yoga asanas for weight loss that help in managing prediabetes. Yoga can also help treat diabetes, and also helps in preventing type 2 diabetes by improving pancreatic cells. Try virabhadrasana, trikonasana, bhujangasana, tadasana and savasana to combat prediabetes.

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