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Prediabetes Diet Indian

April 21, 2023
11 min read
Prediabetes Diet Indian


  • You can now get a personalized Prediabetes Diet Plan in minutes using the Hint app.
  • This diet plan is designed to optimize your health goals while on Prediabetes Diet.
  • Have a look at the do’s, don’ts, and general diet tips to help you get the best results from the Hint Prediabetes Diet Plan
  • Please contact us if you have any questions that still need to be answered in the FAQs.

Try The 7-Day Meal Plan For Prediabetes Indian For Free

  1. Download the Hint app and go to the Hint Store. 

  2. Browse the store and find the Prediabetes Diet Plan. 

  3. View the plan details, key benefits, typical recipes, and plan preview for more information. 

  4. Tap on the “Try now for Free” button, select the subscription duration, and start your 7 day free trial.

Plan Type

This is a monthly subscription plan. You can renew it every month, for three months, or once a year.

Diet Type

Taking your dietary preferences into consideration we have the Prediabetes Diet Plan available in 3 different diet types, such as 

1. Prediabetes Diet Plan Indian Vegetarian

This is a vegetarian diet plan containing plant-based foods and dairy products. It does not include eggs, meat, fish, seafood, and other animal products.

2. Prediabetes Ovo Vegetarian Diet Plan

This diet plan includes vegetarian foods and various egg recipes. It does not include meat, fish, seafood, and other animal products.

3. Prediabetes Non Vegetarian Diet Plan

This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.


Prediabetes is a medical condition characterized by blood sugar levels that are above normal but not high enough to meet the criteria for a diabetes diagnosis. 

To manage prediabetes, making lifestyle changes such as modifying one's diet and exercise habits is typically recommended. 

In the Hint Prediabetic Diet Plan, we recommend a diet that is rich in whole grains, fruits, vegetables, lean protein, and healthy fats while limiting processed and high-sugar foods and drinks. 

Additionally, regular physical activity is essential for managing prediabetes, as exercise helps the body use insulin more effectively and can lower blood sugar levels. 

Losing weight can also benefit individuals with prediabetes, as even a modest weight loss of 5 to 10% can improve insulin sensitivity and lower blood sugar levels.

Achieve HbA1c below 5.7%

One key measure of blood sugar control is the HbA1c level, which measures the average blood sugar levels over two to three months. 

Achieving an HbA1c level below 5.7% is considered normal and indicates a reversal of prediabetes. 

Lifestyle changes such as adopting a healthy diet, increasing physical activity, and maintaining a healthy weight can help you achieve this goal. 

The Hint Prediabetes Diet plan is especially beneficial in reducing HbA1c levels due to the incorporation of functional foods and foods low in glycemic index.

Control blood sugar levels

Controlling blood sugar levels is crucial for overall health and preventing complications associated with high blood sugar levels, such as diabetes. 

Effective ways to control blood sugar levels include maintaining a healthy diet that is low in processed sugars and carbohydrates, increasing physical activity, monitoring blood glucose regularly, and following a personalized diet plan.

The Hint Prediabetes Diet Plan typically involves eating foods that are low in processed sugars and simple carbohydrates while emphasizing foods that are high in fiber and complex carbohydrates to achieve better blood sugar control.

Reduce insulin resistance

Insulin resistance, a condition in which cells in the body become less responsive to insulin, is a common feature of prediabetes. 

Without intervention, prediabetes can progress to type 2 diabetes, which requires ongoing management including regular intake of diabetes medicine. 

Following the Hint Prediabetes Plan can help you reduce insulin resistance and improve blood sugar control, thereby preventing the onset of type 2 diabetes and reducing the risk of developing complications associated with diabetes.

Prevent diabetes complications

If not controlled, prediabetes can progress to type 2 diabetes and increase the risk of developing complications such as nerve damage, kidney disease, and heart disease.

Over time, uncontrolled diabetes can increase the risk of developing serious health conditions such as blindness, nerve damage, and kidney failure.

Following Hint Prediabetes Plan can help prevent the onset of type 2 diabetes and reduce the risk of developing complications associated with diabetes.

6-Day Workout Plan

The Hint Prediabetes Diet plan also includes a safe 6-day workout plan designed to be accessible for all fitness levels, which can help maintain blood sugar levels and reduce insulin resistance. 

Engaging in regular exercise can be an effective way to prevent or delay the onset of type 2 diabetes in people with prediabetes. 

The workout plan can help individuals maintain an active lifestyle and improve their overall health.

Instant Calorie Tracking

Lastly, the Prediabetes Diet plan features an instant calorie tracking feature that can help individuals easily track their meals and ensure that they are staying within their calorie goals. 

This feature can be especially helpful for those looking to maintain blood sugar levels and avoid blood sugar fluctuations.

Overall, the Hint Prediabetes Diet plan, which is designed using Indian recipes that are low in glycemic index and high in fiber, is an excellent option for anyone with prediabetes. 

It is balanced, diverse, and full of nutritious foods that can aid in reducing HbA1c levels, controlling blood sugar levels, reducing insulin resistance, and preventing diabetes-related complications.

For more information on the Hint Prediabetes Diet Plan, check out the do's and don'ts, tips, and frequently asked questions listed below.



  1. Start your day with half a teaspoon of fenugreek powder and lukewarm water. It helps control blood sugar levels throughout the day.
  2. Indulge in regular physical activity early in the morning to manage blood glucose levels effectively.
  3. Have your pre-workout meal 15 minutes before starting your exercise. This will help you prevent low blood sugar or hypoglycemia during the workout. 
  4. Eat breakfast along with recommended side dishes such as chutneys, sambar, or boiled egg to make it a balanced meal.
  5. Eat snacks between breakfast, lunch, and dinner.
  6. Drink buttermilk or green tea along with your snacks.
  7. Include plenty of water to keep yourself hydrated. Track your water intake using the Hint app.
  8. Always eat raw vegetable salad 10 to 15 minutes before a main meal. It helps to control the blood sugar spike post-meal.
  9. Include healthy fats, such as nuts, seeds, avocados, and fatty fish, in moderation to promote heart health. 
  10. Finish your dinner before 9 pm.
  11. Limit added sugars and sugary beverages, such as soda and fruit juice, which can cause blood sugar spikes.
  12. Choose healthier cooking methods, such as baking, grilling, or steaming, instead of frying or using excess oil.
  13. Monitor portion sizes to avoid overeating and maintain a healthy weight, which is important for managing prediabetes.
  14. Try to sleep before 11 pm every day. Going to bed early reduces fasting blood sugar levels.
  15. Sleep for at least 7 to 8 hours daily.


  1. Avoid taking tea or coffee on an empty stomach.
  2. Avoid sweet fruits and fruit juices as a pre-workout meal. Only eat recommended fruits as a pre-workout meal.
  3. Do not skip your pre-workout meal.
  4. Avoid deep-fried or processed food for breakfast, lunch, and dinner.
  5. Do not skip your mid-morning and evening snacks.
  6. A long gap between breakfast, lunch, and dinner leads to low blood sugar. 
  7. Don't skip your major meals and consume extra food in the next meal as it causes blood sugar fluctuations.
  8. Avoid high-sugar/high-calorie beverages like soda, fruit juice, energy drinks, and sweetened coffee/tea as they add empty calories & spike blood sugar.
  9. Avoid processed/pre-packaged meals high in sodium, unhealthy fats, and added sugars, as they can worsen blood sugar control & overall health.
  10. Stress impacts blood sugar levels, and worsens prediabetes. Don't ignore it as chronic stress can disrupt hormones.
  11. Practice stress-reducing techniques, such as meditation, yoga, or mindfulness.


  1. Regularly monitor your blood sugar levels.
  2. Regularity in meal timings is very important to avoid low blood sugar.
  3. Learn the symptoms of low blood sugar and what to do in case of low blood sugar. 
  4. Check for hypoglycemia symptoms such as shakiness, dizziness, sweating, hunger, fast heartbeat, inability to concentrate, confusion, irritability or moodiness, anxiety or nervousness, and headache.
  5. Follow a balanced diet rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
  6. Limit intake of sugary foods, processed foods, and high-sugar beverages.
  7. Manage stress with meditation,  yoga, and deep breathing.
  8. Limit sodium intake to manage blood pressure
  9. Eat fiber-rich foods for better sugar control.
  10. Limit saturated/ trans fat in fried foods, snacks, and high-fat dairy.

Frequently Asked Questions:

1. What is prediabetes?

Prediabetes is a condition in which blood sugar levels are higher than normal but not yet high enough to be classified as diabetes.

2. What are the blood sugar levels in prediabetes?

Blood sugar levels in prediabetes typically range from 100-125 mg/dL (fasting) or 140-199 mg/dL (after a 2-hour oral glucose tolerance test)

3. What are the HbA1c ranges in prediabetes?

The HbA1c (glycated hemoglobin) range for prediabetes is usually between 5.7% and 6.4%. 

4. What are the tests to diagnose prediabetes?

Tests commonly used to diagnose prediabetes include Fasting Plasma Glucose (FPG) Test, Oral Glucose Tolerance Test (OGTT), and HbA1c.

5. What are the symptoms of prediabetes?

Some individuals may experience symptoms such as increased thirst, frequent urination, weight loss, fatigue, blurred vision, or slow wound healing.

6. What are the signs of prediabetes?

Prediabetes typically has no noticeable signs. Blood tests (FPG, OGTT, HbA1c) are used for diagnosis.

7. What are the causes of prediabetes?

Prediabetes causes include genetics, family history, excess weight, inactivity, poor diet, insulin resistance, and hormonal imbalances.

8. What foods are to be avoided in prediabetes?

In prediabetes, it's important to avoid foods high in added sugars, refined carbohydrates, saturated fats, and sodium.

9. Can prediabetes be reversed?

Yes, prediabetes can often be reversed or delayed through lifestyle changes such as healthy eating, regular physical activity, weight management, and medication if needed. 

10. Can prediabetes affect pregnancy?

Yes, prediabetes can affect pregnancy as it increases the risk of gestational diabetes, which can lead to complications for both the mother and the baby.  

11. How often should I get screened for prediabetes?

Screening for prediabetes should be done as recommended by your healthcare provider based on your risk factors and health history.

12. Can prediabetes be managed without medication?

Yes, prediabetes can often be managed without medication through lifestyle changes such as healthy eating, regular exercise, weight management, and other healthy habits.

13. Are there any complications associated with prediabetes?

If left unmanaged, prediabetes can lead to complications such as type 2 diabetes, heart disease, stroke, and other related health issues.

14. Is jaggery good for prediabetes?

Jaggery may not be recommended for prediabetes due to its high sugar content, which can spike blood sugar levels.

15. Is green tea good for prediabetes?

Yes, green tea can be beneficial for prediabetes due to its potential ability to improve insulin sensitivity and regulate blood sugar levels. 

16. Is papaya good for prediabetes?

Yes, papaya may be beneficial for prediabetes due to its low glycemic index, high fiber content, and antioxidant properties.

17.  Is mango good for prediabetes?

Mango should be consumed in moderation for prediabetes due to its high natural sugar content, which can impact blood sugar levels.

18. Is rice good for prediabetes?

Rice should be consumed in moderation for prediabetes as it has a high glycemic index, and can cause rapid spikes in blood sugar levels.

19. Are grapes good for prediabetes?

Grapes should be consumed in limited quantities for prediabetes due to their high sugar content, which can affect blood sugar levels.

20. Are apples good for prediabetes?

Yes, apples can be beneficial for prediabetes due to their high fiber content, antioxidants, and low glycemic index.

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