Prediabetes affects millions in Australia, but the right diet can help manage it and prevent type 2 diabetes. Here’s a quick guide to three proven diets for blood sugar control:

• Mediterranean diet: Focuses on whole foods, healthy fats like olive oil, and moderate fish and poultry intake. Linked to a 23% lower risk of diabetes.
• Low GI diet: Prioritises foods with a low glycaemic index for steady blood sugar levels. Includes whole grains, sweet potatoes, and fresh fruits.‍
• DASH diet: Originally designed for heart health, it emphasises vegetables, fruits, whole grains, and lean proteins. Reduces the risk of diabetes by 20%.

Quick comparison

Each diet offers unique benefits. Pairing these with regular exercise and tools like glucose monitors can improve results. Let’s dive deeper into how these diets work and how to apply them.

1. Mediterranean diet basics

The Mediterranean diet focuses on whole, nutrient-rich foods and has been linked to a healthier lifestyle. Research shows that sticking closely to this eating pattern can reduce the risk of type 2 diabetes by up to 83% compared to less adherence.

Here’s what the diet emphasises:

• Cooking with extra-virgin olive oil as the primary fat
• Eating plenty of vegetables, legumes, and whole grains
• Including fresh fruits and nuts
• Consuming moderate amounts of fish and poultry
• Limiting red meat and full-fat dairy
• Optionally enjoying low-to-moderate wine with meals

Evidence behind the Mediterranean diet

The PREDIMED study highlights its benefits. Participants who followed the Mediterranean diet, supplemented with either extra-virgin olive oil (1 litre per week) or nuts (1 ounce daily), saw a 51% lower risk of diabetes compared to those on a low-fat diet. Even without weight loss, the olive oil group experienced a fasting blood glucose drop of 0.39 mmol/L (7 mg/dL), while the nut group had a 0.30 mmol/L (5 mg/dL) reduction after just three months.

Adapting the Mediterranean diet locally

Here’s how Australian alternatives can replace traditional Mediterranean ingredients:

Key tips for following the diet

• Cook with extra-virgin olive oil regularly
• Include 2-3 servings of vegetables at both lunch and dinner
• Opt for whole grains instead of refined carbs
• Eat fish twice a week
• Limit red meat to 450g per week

Its benefits go beyond diabetes prevention. The Mediterranean diet supports better insulin sensitivity, reduces inflammation, and promotes gut health. Meta-analyses suggest it lowers diabetes risk by 19-23%.

Next, we’ll dive into the low GI diet and how it complements prediabetes management.

2. Low GI diet guidelines

The glycaemic index (GI) measures how foods affect blood sugar levels.

Research backs the benefits of low GI diets. A 2019 review of 54 studies showed they help lower haemoglobin A1C, body weight, and fasting blood sugar in individuals with prediabetes. Another study involving over 205,000 participants found that diets with a high GI were linked to a 33% increased risk of type 2 diabetes compared to low GI diets.

Smart food swaps

Switching out high-GI foods for lower-GI options can help manage your blood sugar more effectively. Here are some easy swaps:

These small changes can help keep your blood sugar stable throughout the day.

Implementation strategies

• Combine nutrients: Pair foods like eggs with whole-grain toast or add nuts to oatmeal for balanced meals.
• Adjust cooking methods: For example, boil potatoes with their skins or cook pasta al dente to lower its GI.
• Watch portions: Aim to keep your daily glycaemic load under 100.

The American Heart Association recommends limiting added sugar to 25g per day for women and 36g for men. Tools like Vively's continuous glucose monitoring can give you personalised insights into how different foods impact your blood sugar, helping you make more informed choices.

Incorporating low GI principles into your diet can support better blood sugar control and long-term metabolic health.

3. DASH diet plan

The DASH diet, originally created to manage hypertension, has also been shown to lower the risk of type 2 diabetes by 20%.

Daily food guidelines

This plan focuses on nutrient-rich whole foods while cutting back on processed options. Here's how the daily servings break down:

These guidelines make meal planning straightforward while sticking to the principles of the DASH diet.

Blood sugar benefits

Studies have shown that following the DASH diet can lead to impressive improvements in blood sugar control. Participants in one study saw:

• A 1.7 percentage point drop in A1C levels
• A 29% reduction in fasting blood sugar
• Better blood pressure and lipid levels

Smart food choices

To get the most out of the DASH diet, focus on these strategies:

• Choose low-GI carbs: Stick to foods like rolled oats, whole grain bread, and sweet potatoes.
• Include healthy fats: Use olive oil, avocados, and nuts while cutting back on saturated fats.
• Prioritise quality proteins: Go for lean options such as fish, poultry, and legumes.
• Watch portions: Use measuring cups or food scales to ensure you're eating the right amounts.
• Cut sodium: Swap excess salt for flavourful herbs and spices.

These tips align perfectly with broader blood sugar management strategies.

The DASH diet provides over 55% of daily calories from carbohydrates, focusing on high-quality sources to help stabilise blood sugar. Pairing this eating plan with continuous glucose monitoring can fine-tune its impact and further support metabolic health.

Diet comparison: benefits and drawbacks

Let's break down the different diets for managing prediabetes, focusing on their benefits and how they affect blood sugar levels.

These findings emphasise how thoughtful food choices can make a measurable difference. Pairing a balanced diet with other healthy habits can amplify results.

For example, research shows that combining diet and exercise improved blood sugar levels in more than half of participants. Lifestyle changes have also been shown to prevent type 2 diabetes in up to 58% of high-risk individuals.

Practical implementation tips

To get the most out of these diets:

• Include at least one low-GI food in every meal.
• Limit red meat to three times per week.
• Opt for low-fat dairy products.
• Aim for 30 minutes of exercise daily.

Using a continuous glucose monitor can also help. It provides real-time feedback, showing how your body reacts to different foods, which can fine-tune your diet for better results.

These strategies highlight how a personalised approach can lead to noticeable improvements, helping you choose the diet that best fits your needs.

Which diet works best?

Studies indicate that the Mediterranean diet can help lower A1C by 0.3% and reduce fasting blood glucose by approximately 0.72 mmol/L (13 mg/dL).

Different diets suit different needs and preferences:

• Mediterranean diet: Ideal if you enjoy cooking with extra-virgin olive oil and fresh ingredients, have access to seafood and a variety of vegetables, prefer flexible meal planning, and want overall health benefits beyond managing blood sugar.
• Low GI diet: A good fit if you like clear, measurable guidelines based on the glycaemic index and want to focus on how the quality of carbohydrates affects your blood sugar.

• DASH diet: Best for those managing both prediabetes and high blood pressure and who appreciate a structured plan with defined portion sizes.

Personalising your approach

Using a continuous glucose monitor (CGM), like Vively’s, can give you real-time insights into how your body responds to different foods. This personalised data helps you fine-tune your meal plan, making smarter choices based on your unique glucose patterns. By identifying which foods cause blood sugar spikes or keep your levels stable, you can better manage prediabetes and reduce your risk of type 2 diabetes.

Pairing your diet with regular exercise and CGM insights can further enhance your blood sugar control and support long-term metabolic health.