The Truth About the Prediabetes Diet (and Why It’s Not All Kale and Sadness)

Let’s just get one thing straight: if someone told you managing prediabetes means surviving on sad salads, chewing on celery, and crying over bread...they lied.

This week on the So Frickin’ Healthy Podcast, Megan and I tackled what a prediabetes-friendly diet actually looks like. Spoiler: carbs are not the enemy. Sugar isn’t Satan. And yes, you can still enjoy dessert—if you do it smart.

🩸 Wait, What Is Prediabetes Again?

Think of it like your body sending out a “Hey babe, we’ve got a situation” text. Your blood sugar’s been riding a little too high for a little too long, and insulin isn’t working like it used to.

But here’s the good news: you’ve got so much power through food and small shifts to turn things around. And no, it doesn’t require living off kale chips and sadness.

🥗 The Real Prediabetes Diet Breakdown

✅ Start with Veggies

Especially leafy greens like kale and spinach (massaged like your husband’s shoulders after he pissed you off). If kale’s not your jam, roast some broccoli, make a curry, or just eat what you will actually eat.

✅ Add Healthy Protein

Think: chicken, meat, fish, eggs, and even plant-based faves like lentils and beans. Watch for sneaky added sugars in processed meats (like sausages loaded with glucose... rude).

✅ Bring on the Healthy Fats

Avocados. Nuts. Olive oil. Not that weird canola oil marketed for “high heat.” That stuff? Toss it.

✅ Carbs Are Cool (If You Do Them Right)

Whole grains like brown rice, quinoa, and oats = yes. White bread, sugary cereal, or eating 3 breadsticks before your meal = no.

🍽️ This One Trick Is a Game-Changer

Eat your food in this order:

1. Veggies 🥦

2. Protein & Fat 🍗 🥑

3. Carbs 🍞

Yes, even if it’s dessert. This helps keep your blood sugar from skyrocketing like a bad rollercoaster ride. It’s a blood sugar glow up, not a punishment.

🍎 Snack Smarter (And Still Love Your Life)

• Greek yogurt + berries

• Apple + almond butter + cinnamon = chef’s kiss

• Hummus + veggie sticks

• Cottage cheese, protein bars (read those labels, babes!)

Pack a snack. Be a snack. You know the drill.

🚫 Busting the Biggest Prediabetes Myths

MYTH: “I have to cut out all carbs.”
FACT: No, Karen. You don’t. You just need better carbs, better timing, and less drama.

MYTH: “Only overweight people get prediabetes.”
FACT: False. Genetics, lifestyle, and stress are major players too.

🙋‍♀️ Listener Qs We Love

Q: “I don’t have time to cook. What can I eat?”
A: Indian food, balanced meal delivery kits, or just throwing greens + protein + olive oil on a plate = winning.

Q: “My family has diabetes. Am I doomed?”
A: Hell no. You’re not your genes. You’re your choices.

🎧 Want More Support? Megan’s Got You.

If you’re ready to get off the blood sugar rollercoaster, Megan launched a FREE podcast-based version of the CDC’s Prevent T2 program. It’s like personal coaching in your earbuds while you walk off dinner. Win-win.

👉 Check it out at MyBestSelf.fit

Final Word (aka the Danna Drop)

You don’t need perfection. You need better choices most of the time. Eat the bread after the salad. Have the damn cookie—just after your meal. And whatever you do, stop beating yourself up.

Progress > perfection. Always.

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