Pre-diabetes 101: How the Mediterranean Diet Helps Prevent Type 2 Diabetes
And the one test your doctor might not be checking, but could change everything.
November is National Diabetes Month, a perfect time to shine a light on something many of us don’t think about until it’s too late: blood sugar.
Did you know that 37 million U.S. adults have diabetes?
Even more alarming, nearly 98 million Americans are estimated to have prediabetes, and over 8 in 10 of them don’t even know it.
That means more than 1 in 3 adults may be walking around with elevated blood sugar and may not even realize it.
The good news? Pre-diabetes and Type 2 diabetes can often be prevented or delayed with simple, sustainable lifestyle changes.
Today we’re talking about…
What diabetes actually is and why it matters
What prediabetes looks like and why it means it’s time to take action
Practical steps you can take now to reduce your risk, without feeling overwhelmed
The one simple test you should ask your doctor about
How the Mediterranean lifestyle can help stabilize blood sugar (without cutting carbs!)
What Is Diabetes?
First and foremost, it’s important to understand what diabetes is and why what you eat plays such a crucial role.
Diabetes is a chronic condition that happens when there’s too much sugar (glucose) circulating in your bloodstream for too long. Normally, a hormone called insulin helps move sugar out of your blood and into your cells to be used as energy.
But for some people:
The body stops making enough insulin.
For others, the body becomes resistant to insulin, meaning it stops responding properly.
Either way, sugar builds up in the blood, leading to high blood sugar, which, if left unmanaged, can cause serious long-term damage to the body.
Quick note on Type 1 diabetes: Type I diabetes occurs when the body is unable to produce enough insulin to maintain normal blood sugar levels. In most cases, Type 1 diabetes develops during childhood and individuals with Type I diabetes will take insulin injections throughout their lives to regulate their blood sugar levels. Type I diabetes is caused in part by genetic and environmental factors.
Why Is Too Much Sugar in the Bloodstream a Problem?
We need some sugar (glucose) in the blood; it fuels our cells. But too much glucose becomes harmful over time.
Chronically elevated blood sugar can:
Increase inflammation
Damage blood vessels and tissues
Lead to nerve damage, vision loss, and increased risk of other chronic conditions
But here’s the good news: food is powerful. With the right food choices and proactive habits, many of these complications can be prevented or delayed.
What Is Prediabetes?
Prediabetes is a warning light on your dashboard. It’s the stage before diabetes, when blood sugar levels are higher than normal, but not yet in the diabetes range.
You might feel perfectly fine, but inside, your body is starting to struggle with blood sugar regulation. This is a critical window because it’s the time when you can take action and possibly reverse the course.
Prediabetes prevalence increases with age:
27.8% of adults ages 18-44
44.8% of adults ages 45-64
48.8% of adults ages 65+
What Can I Do Now to Reduce My Risk?
Start with the one test many doctors don’t routinely check:
👉 Do you know your A1c?
This simple blood test provides a 2–3 month snapshot of your blood sugar levels and can reveal early signs of prediabetes before symptoms appear. If your doctor hasn’t checked it, ask. It’s one of the best tools for catching insulin resistance early.
Once you know your number, here’s how to take action the Mediterranean way:
1. Build a blood sugar-friendly plate:
Start with balanced portions on your plate:
½ plate: Non-starchy vegetables (think leafy greens, broccoli, peppers, zucchini)
¼ plate: Lean proteins such as fish, chicken, turkey, tofu, eggs, or edamame
¼ plate: Healthy carbohydrates such as whole grains (brown rice, quinoa, farro, oats), beans, or lentils
Add: Healthy fats like olive oil, avocado, nuts, or seeds for balance and flavor
Focus on fiber first.
Aim for 25–30 grams of fiber per day by eating a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.
Fiber-rich foods keep you fuller for longer, help control appetite, and prevent blood sugar spikes.
Make smart food swaps and limit refined foods.
Choose whole grains instead of refined carbohydrates like white bread, white rice, or white pasta.
Limit added sugars by cutting back on sugary drinks, desserts, candy, and processed snacks.
Choose healthy fats and proteins.
Opt for lean proteins and low-fat dairy to reduce saturated and trans fats.
Include heart-healthy fats from foods like olive oil, avocado, nuts, and seeds to support blood sugar stability and satiety.
2. Eat regularly—don’t skip meals:
Try to eat every 4–5 hours to avoid dips and spikes in blood sugar.
Balanced snacks (like Greek yogurt with berries or a handful of almonds with hummus and veggies) can help keep energy stable between meals.
3. Regular Physical Activity
A short 10–15 minute walk after eating can significantly improve blood sugar response.
Daily activity, whether it’s a strength class, dancing, gardening, biking, or walking, boosts insulin sensitivity.
4. Don’t forget sleep & stress:
Poor sleep and chronic stress can both raise blood sugar levels.
Aim for 7–9 hours of sleep and make space for daily stress relief, like deep breathing, journaling, or quiet time outside.
5. Losing even a modest amount of weight can help reverse prediabetes.
Research shows that a 5–10% reduction in body weight can improve insulin sensitivity and help bring blood sugar levels back into a normal range. The American Diabetes Association (ADA) notes that gradual, sustainable weight loss through balanced nutrition and regular physical activity is one of the most effective strategies for preventing or delaying type 2 diabetes. (Source: American Diabetes Association, “Standards of Care in Diabetes—2025”)
6. Be proactive about alcohol intake:
Excessive drinking can increase blood sugar, add empty calories, and make weight management more difficult—so moderation supports your long-term health and blood sugar goals.
Mediterranean Pre-Diabetes Meal Plan
Breakfast
Blueberry Peanut Butter Overnight Oats
Lunch
Sweet Potato Black Bean Chili
Dinner
Maple and Miso Sheet-Pan Salmon With Green Beans
Add a side mixed greens salad
Snack
Apple Nachos
Sliced apple + a drizzle of nut butter + a sprinkle of sunflower seeds, coconut flakes, and cinnamon
PURPOSEful next steps:
1. Ask your doctor for an A1c test. This test measures your average blood sugar over the past 2–3 months and can help identify early signs of prediabetes, even if you feel fine. If it’s been over a year (or you’ve never had one), now’s the time to ask. Knowledge = power.
2. Take a 10-minute walk after dinner. Just 10 minutes of gentle movement after a meal can help your body use glucose more efficiently and lower blood sugar levels. No gym or fancy equipment needed!
3. Swap your snack: Think protein + fiber. Instead of grabbing chips or sweets, choose a snack that combines protein/healthy fats and fiber to keep your blood sugar steady and energy up.
Try something like: apple slices with almond butter, Greek yogurt with berries, or carrot sticks with hummus.
4. Work with Fully Mediterranean: Let us help you create an individualized plan to reach your health goals. Our team of registered dietitians will provide the tools, support, and accountability you need to build lasting, healthy habits and take charge of your wellness journey.
Email: pam@fullymediterranean.com