Written by Angela Reviewed by Daniel

Keto for Prediabetes: The Do’s and Don’ts

Prediabetes is a warning sign that your blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. Making lifestyle changes, particularly in diet, can help prevent the condition from progressing.

The ketogenic (keto) diet, which focuses on low carb and high fat intake, has gained popularity as a way to manage blood sugar levels. But is keto the right choice for prediabetes? Let’s explore the do’s and don’ts of following a keto diet for prediabetes.

Table of Contents

The Do’s Of Keto For Prediabetes

Let’s start by looking at the things you need to do when following a keto diet for prediabetes;

1. Focus On Whole, Unprocessed Foods

Choose nutrient dense, whole foods such as:

Leafy greens (spinach, kale, lettuce)
Non starchy vegetables (broccoli, cauliflower, bell peppers)
Healthy fats (avocados, nuts, olive oil, coconut oil)
High quality proteins (grass fed meat, poultry, eggs, fatty fish like salmon)
Dairy in moderation (cheese, Greek yoghurt, butter)

2. Monitor Your Blood Sugar Levels

A keto diet can affect blood sugar differently for everyone. Regularly checking your glucose levels ensures that your body is responding well to dietary changes.

3. Stay Hydrated

Drinking plenty of water is crucial, especially when transitioning to keto, as the diet can lead to a loss of electrolytes. Add a pinch of sea salt to your water to maintain electrolyte balance.

4. Include Healthy Fats

person holding a wooden tray with sliced avocados

Not all fats are equal. Prioritise healthy fats such as:

Extra virgin olive oil
Avocados
Nuts and seeds
Fatty fish (salmon, mackerel, sardines)

5. Plan Your Meals

Planning ahead ensures you avoid reaching for high carb foods when hunger strikes. Keep keto friendly snacks handy, such as nuts, cheese, or hard boiled eggs.

6. Get Enough Fibre

Many people associate keto with low fibre intake, but it doesn’t have to be that way. Include high fibre, low carb foods like:

Chia seeds
Flaxseeds
Leafy greens
Cauliflower

The Don’ts Of Keto For Prediabetes

Now we know what to do, it’s time to find out what not to do;

1. Don’t Overdo Processed Keto Foods

Packaged keto snacks, bars, and processed meats may be low in carbs but can be high in unhealthy fats, preservatives, and artificial sweeteners, which may negatively impact blood sugar levels.

2. Avoid Sugary & Starchy Foods

This includes:

Sugary drinks and fruit juices
White bread, pasta, and rice
Baked goods, sweets, and chocolates
High carb fruits like bananas, grapes, and pineapples

3. Don’t Ignore Nutrient Deficiencies

When cutting out major food groups, it’s essential to ensure you’re still getting enough vitamins and minerals. Consider taking magnesium, potassium, and sodium supplements if needed.

4. Avoid Relying Too Much On Dairy

While dairy is keto friendly, consuming it in excess can cause inflammation and insulin resistance in some people.

Stick to moderate portions of cheese and yoghurt.

5. Don’t Forget About Exercise

Keto alone isn’t enough. Incorporate regular exercise, such as walking, strength training, or yoga, to enhance insulin sensitivity and overall health.

6. Don’t Expect Instant Results

Adapting to keto takes time, and improvements in blood sugar levels won’t happen overnight. Be patient, track your progress, and adjust as needed.

To Summarise

Keto can be a powerful tool for managing prediabetes, but it must be done correctly. Focus on whole, nutrient dense foods, monitor your blood sugar levels, and maintain a balanced lifestyle with exercise and hydration.

Always consult a healthcare professional before making significant dietary changes to ensure keto is the right choice for you.

By following these do’s and don’ts, you can use keto as an effective way to support your health and prevent diabetes progression! And don’t forget to share this with your socials to help others who might need it.

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