Prediabetes Diet: Mediterranean Plan and Lifestyle Tips

Mediterranean Diet for Prediabetes

Emphasizes fruits, vegetables, whole grains, olive oil, nuts; low in processed foods and red meat. Studies show it promotes weight loss, improves blood sugar, and reduces type 2 diabetes risk (e.g., 10 lbs lost, 20% glucose drop in 3 months).

Additional Lifestyle Strategies

• Exercise ≥30 min moderate activity most days.
• Lose 5–7% body weight if overweight.
• Sleep 7–8 hours nightly.
• Manage stress (exercise, yoga, meditation).
• Quit smoking (damages vessels, increases diabetes risk).

Medical Partnership

Work with your doctor to create a personalized plan including diet, exercise, and medication if needed.