Prediabetes Diet: 7 Steps to Lower Your Blood Sugar Naturally

Prediabetes Diet: 7-Step Eating Plan to Lower Blood Sugar Without Cutting Carbs Dr. Kulmeet Kundlas explains that prediabetes doesn’t require eliminating carbohydrates or following one specific diet; sustainable, culturally acceptable patterns like Mediterranean, plant-based, or DASH can reduce progression to diabetes. He emphasizes that food quality, portion size, consistency, and overall lifestyle (exercise, sleep, stress, relationships, weight management) address insulin resistance, citing the Diabetes Prevention Program’s 58% risk reduction over about three years. Key targets include losing 5–7% body weight, exercising 150 minutes weekly plus resistance training, and using the plate method (half non-starchy vegetables, one quarter protein, one quarter carbohydrate). He advises avoiding sugary drinks, choosing whole fruit over juice, monitoring broader metabolic markers, and avoiding common mistakes like extreme carb restriction, assuming “natural” sugars are harmless, relying on supplements, or unsafe prolonged fasting. 00:00 Introduction 01:16 Is There a Best Prediabetes Diet? 03:22 Lifestyle Intervention & Weight Loss 06:39 How Food Affects Your Blood Sugar 10:29 The Plate Method 12:15 Monitoring Your Progress 13:34 Common Mistakes with Prediabetes 16:14 Your Prediabetes Action Plan 17:55 Conclusion & Sign-Off