You’ve just been told your blood sugar is high.

Maybe your GP said the word prediabetes. Maybe it showed up on a blood test. Either way, it’s enough to make you stop and think:

• Is this serious?

• Am I going to get diabetes?

• What am I supposed to eat now?

And when you start looking things up, it quickly becomes overwhelming.

Cut carbs. Don’t cut carbs. Avoid sugar. Eat low GI. Try keto.

It’s confusing — and that confusion often leads to doing nothing at all.

Working with clients in this exact position, you see this all the time. The good news is:

Prediabetes is manageable — and often reversible — with the right approach.

By the end of this article, you’ll know:

• What prediabetes actually means

• What to eat and what to avoid

• How to stabilise your blood sugar

• And what a realistic day of eating looks like

What Is Prediabetes?

Prediabetes means your blood sugar levels are higher than normal — but not yet in the diabetes range.

It’s a warning sign.

It usually happens because of:

Insulin resistance

Your body isn’t responding to insulin properly, so your blood sugar stays elevated.

Can Prediabetes Be Reversed?

In many cases — yes.

With the right changes, you can:

• Improve insulin sensitivity

• Lower blood sugar levels

• Reduce your risk of developing type 2 diabetes

But it doesn’t happen through extreme dieting.

It happens through:

• Consistent eating patterns

• Balanced meals

• Sustainable habits

How Diet Affects Blood Sugar

When you eat carbohydrates:

• They break down into glucose (sugar)

• Your blood sugar rises

• Insulin helps bring it down

With prediabetes:

• Blood sugar rises more quickly

• Takes longer to come down

The goal isn’t to eliminate carbs — it’s to manage how your body responds to them.

Foods to Eat With Prediabetes

Focus on foods that stabilise blood sugar.

Protein (every meal)

• Chicken

• Fish

• Eggs

• Greek yoghurt

High-fibre carbohydrates

• Whole grains (brown rice, oats)

• Legumes

• Vegetables

• Fruit (in balanced portions)

Healthy fats

• Olive oil

• Nuts

• Avocado

These help slow digestion and reduce blood sugar spikes.

Foods to Limit or Avoid

You don’t need to be perfect — just more aware.

Limit:

• Sugary drinks

• Highly processed snacks

• Frequent refined carbs (white bread, pastries)

• Large portions of carbs on their own

It’s about balance, not restriction.

Example Australian Meal Plan

Breakfast:
Greek yoghurt with berries and nuts

Lunch:
Chicken salad with avocado and olive oil

Dinner:
Grilled salmon, vegetables, and brown rice

Snack:
Apple with peanut butter

Simple. Balanced. Sustainable. (This is only an example, and should not be followed without being tailored for the specific person)

Common Mistakes to Avoid

Cutting carbs completely

Not necessary — and hard to sustain.

Skipping meals

Leads to bigger blood sugar swings later.

Overcomplicating everything

You don’t need perfection — just consistency.

Do You Need a Dietitian?

You might not need one if:

• You’re already making progress

• You understand what to do

But you likely do if:

• You feel unsure what’s working

• You want a structured plan

• You’ve tried before without success

• You want accountability

What Working With a Dietitian Looks Like

Instead of guessing, you get:

• A personalised plan

• Clear structure around meals

• Adjustments based on your progress

• Support to stay consistent

This is where most people go from “trying” to actually seeing results.

Final Thoughts

Prediabetes is a warning — but it’s also an opportunity.

With the right approach, you can:

• Improve your health

• Prevent progression

• Feel more in control

You don’t need extreme diets.

You need a plan that works for your life.

If you’re based in Sydney or working online, getting the right guidance can make that process clearer, faster, and far less overwhelming.