November is Diabetes Awareness Month in Canada, making it an ideal time to shine a light on
prediabetes—a condition that affects millions of Canadians (1). Prediabetes occurs when blood
glucose levels are higher than normal but not yet high enough to be classified as diabetes (2).
Unfortunately, many individuals may not even be aware they have prediabetes, as it often presents with no noticeable symptoms. Without intervention, prediabetes can progress to type 2 diabetes. But the good news? Progression is not inevitable. Early lifestyle changes, particularly in diet and physical activity, can help reduce the risk of developing type 2 diabetes (3).
What is Prediabetes?
Prediabetes can be understood as an early indicator that your body needs support in managing blood sugar effectively. It means that your body is beginning to have trouble regulating blood sugar, but it’s not too late to take action. Blood tests like fasting blood glucose or hemoglobin A1c are often used to detect prediabetes, typically during routine screenings. The earlier you know about it, the sooner you can take proactive steps to manage it.
Risk factors for prediabetes include getting older (being over the age of 40), having a family history of diabetes, experiencing excess weight, and leading a sedentary lifestyle. Screening is recommended for everyone at least every 3 years for adults over 40, or younger individuals with additional risk factors, as per Diabetes Canada guidelines (4).
The Role of Nutrition in Managing Prediabetes
Lifestyle interventions, including dietary changes, play a key role in managing prediabetes and
preventing type 2 diabetes (3,5). These interventions can significantly improve long-term health
outcomes. Below are some effective dietary strategies to help manage prediabetes and
enhance your overall well-being.
Focus on Whole Grains and Fibre
Whole grains, such as oats and quinoa, are rich in fibre, which helps to slow the release of
glucose into the bloodstream, keeping blood sugar levels more stable compared to refined grains, which can cause rapid spikes in blood sugar. Including high-fibre whole grains, legumes, vegetables, or low glycemic fruits and starches with each meal not only supports blood glucose control but also contributes to heart health—an important factor for anyone at risk of developing type 2 diabetes.
Choose Low Glycemic Index Foods More Often
The glycemic index measures how quickly carbohydrates in food raise blood sugar levels after they are consumed (6). Low-GI foods—such as lentils, non-starchy vegetables, and some fruits—are digested more slowly, leading to a more gradual rise in blood sugar levels. Including low-GI foods more often in the diet can help maintain stable blood sugar, making it easier to manage prediabetes.
Incorporate Lean Proteins and Healthy Fats
In addition to including fibre-rich foods and low-GI fruits, grains, and starches with your meals,
balancing your meals with proteins such as lean meats, fish, and legumes, and healthy fats—like those found in nuts, seeds, olive oil, and avocados—can also help prevent blood sugar spikes. These essential nutrients balanced together also play a role in keeping you full longer, supporting healthy weight management.
Adopt a Consistent Meal Pattern
Many people find consistent meal timing has a positive impact on blood sugar levels. Eating
several balanced meals throughout the day helps prevent large fluctuations in blood sugar that
may occur when going too long without eating. Going too long without eating can also influence sugar cravings, especially if blood glucose levels begin to significantly decline. If you can relate to this, try to avoid skipping meals, and aim for meals that include carbohydrates, proteins, and healthy fats to maintain energy and balance throughout the day. Having several meals throughout the day also supports overall intake of essential nutrition.
Reduce Sugary and Processed Foods
Limiting sugary beverages and highly processed foods is also key to managing blood glucose levels. These foods cause quick spikes in blood sugar. Opt for water, herbal teas, and minimally processed foods such as vegetables, whole fruit, and whole grains. Replacing sugary snacks with fresh fruits or nuts can make a significant difference.
Portion Control and Mindful Eating
Portion sizes are also important when managing prediabetes. Eating larger portions than necessary, especially of high-carbohydrate foods, can result in significant blood sugar spikes. Practicing mindful eating by focusing on your hunger and fullness cues can help prevent overeating. Try to enjoy your meals without distractions and pay attention to the flavours, textures, and how your body feels during and after eating.
Stay Hydrated with Unsweetened Drinks
Sugary drinks like pop and sweetened coffee or tea can lead to rapid increases in blood sugar. Instead, opt for water or unsweetened herbal teas. Staying well-hydrated also supports overall health by helping to regulate body temperature, maintain healthy skin, support kidney function, and aid in digestion.
The Importance of Weight Management
For individuals with prediabetes who are concerned about the impact of excess weight on their
health, achieving a modest weight loss of 5-10% of current body weight can significantly
improve insulin sensitivity and blood glucose control (3). According to Diabetes Canada's
Clinical Practice Guidelines, healthy lifestyle changes—ideally resulting in a loss of approximately 5% of initial body weight—can reduce the risk of progression from prediabetes to type 2 diabetes by almost 60% (3). When started early, these interventions can have lasting
effects for many years. The focus doesn't need to be on drastic changes; small, sustainable
adjustments to diet and lifestyle can create a significant, long-term impact.
Exercise: Another Key Part of the Solution
Along with healthy eating, regular physical activity plays a critical role in managing prediabetes (3). Exercise helps increase insulin sensitivity, allowing your cells to use glucose more effectively. Activities like walking, cycling, resistance training, or even dancing can all help lower blood sugar levels. Aim for at least 150 minutes of moderate exercise each week—even a brisk 30-minute walk five days a week can make a big difference.
Working with a Dietitian
Managing prediabetes is not a one-size-fits-all approach. Each individual is unique, and what works for one person may not work for another. Working with a registered dietitian can help personalize dietary strategies to fit your needs, preferences, and cultural background. A dietitian can support you with nutrition interventions that align with your health goals and lifestyle—empowering you to make informed choices and take control of your health.
Take Charge of Your Health
Prediabetes does not have to lead to type 2 diabetes. By making informed dietary choices and incorporating physical activity into your daily routine, you can reduce your risk and improve your overall well-being. Remember, small changes can lead to big improvements. Focus on healthy eating, active living, and seek support when needed. Taking action now will not only benefit your current self but also care for your future self, helping to prevent or delay the progression to type 2 diabetes.
References
Diabetes Canada. Diabetes rates continue to climb in Canada.
https://www.diabetes.ca/media-room/press-releases/diabetes-rates-continue-to-climb-in-canada#:~=Today%2C%20there%20are%20more%20than,develop%20into%20type%202%20diabetes. Published 2022. Accessed October 20, 2024.
Diabetes Canada. Prediabetes. https://www.diabetes.ca/about-diabetes/prediabetes.
Accessed October 20, 2024.
Diabetes Canada. Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada. https://guidelines.diabetes.ca/cpg/chapter5. Published 2018. Accessed October 20, 2024.
Diabetes Canada. Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada. https://guidelines.diabetes.ca/cpg/chapter4. Published 2018.
Diabetes Canada. Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada. https://guidelines.diabetes.ca/cpg/chapter11. Published 2018. Accessed October 20, 2024.
Diabetes Canada. Understanding the glycemic index (GI). https://www.diabetes.ca/resources/tools-resources/understanding-the-glycemic-index-(g). Accessed October 20, 2024.
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