> ## Content Index > Fetch the complete content index at: https://thatpaleochick.com/llms.txt > Use this file to discover other available public pages before exploring further. # Type 2 Diabetes and Prediabetes: How to Eat for Steady Blood Sugar - URL: https://thatpaleochick.com/type-2-diabetes-prediabetes-guide/ - Published: 2026-10-05T08:07:31.000Z - Updated: 2026-10-05T08:07:31.000Z - Description: Type 2 diabetes and prediabetes explained, plus a simple, real-food way to build plates that keep blood sugar steady. - Author: Krista Wade - Tags: Health, Condition Guide, Diabetes-Friendly, Prediabetes, #toc A diabetes or prediabetes diagnosis can make every meal feel like a math test. It does not have to. Blood sugar responds to patterns more than to single meals, and a few steady habits, built on real food, make a real difference. This guide covers what is going on in the body, the numbers worth knowing, and how to build plates that keep blood sugar calm. ## What are type 2 diabetes and prediabetes? Your body breaks most of the food you eat into sugar, called glucose, and releases it into your blood. When blood sugar rises, your pancreas releases insulin, which acts like a key that lets glucose into your cells for energy. In type 2 diabetes, the body does not use insulin well, so sugar builds up in the blood over time. Prediabetes means blood sugar is higher than normal but not yet high enough for a type 2 diagnosis. It is a warning light, and an encouraging one: the CDC says prediabetes and type 2 diabetes can be prevented with lifestyle changes. ## Key facts - **40.1 million** people in the US, or **12.0%** of the population, had diabetes in 2023, and **11.0 million** of them did not know it (CDC). - **115.2 million** US adults have prediabetes (CDC), and about **8 in 10** people with prediabetes do not know they have it. - Type 2 accounts for about **90% to 95%** of diagnosed diabetes (CDC). - The National Diabetes Prevention Program lifestyle change program is **proven to cut type 2 diabetes risk in half** (CDC). - A1C ranges: below **5.7%** is normal, **5.7% to 6.4%** is prediabetes, and **6.5% or above** is diabetes (CDC). ## Symptoms and how it is diagnosed Many people with type 2 diabetes notice no symptoms at first. When symptoms do show up, the CDC lists frequent urination, increased thirst and hunger, unexplained weight loss, fatigue, blurry vision, slow-healing cuts, frequent infections, numbness or tingling in the hands or feet, and dark patches of skin around the neck or armpits. Diagnosis is a simple blood test: an A1C test, which reflects your average blood sugar over about three months, or a fasting blood sugar test. A fasting result of 100 to 125 mg/dL points to prediabetes and 126 mg/dL or above to diabetes. If you have risk factors or symptoms, ask your doctor to test. ## How food relates to blood sugar Carbohydrates have the biggest direct effect on blood sugar, but the whole plate matters. Fiber, protein and healthy fat slow digestion, so the same carbs land more gently. That is why the NIDDK recommends the plate method: fill **half the plate with non-starchy vegetables**, a quarter with protein, and a quarter with high-fiber carbohydrate foods. The NIDDK also recommends limiting sugary foods and sweet drinks such as soda, juice, flavored coffee and sports drinks, and choosing water, unsweetened tea or coffee, and sparkling water instead. Nobody has to give up favorite foods forever. Smaller portions, eaten less often, still fit. ## Foods to build on - Non-starchy vegetables: leafy greens, broccoli, cauliflower, green beans, zucchini, peppers, carrots - Protein at every meal: chicken, turkey, fish, eggs, beef or pork if they suit you - Healthy fats: olive oil, avocado, nuts and seeds - High-fiber carbohydrates in sensible portions: sweet potato, squash, berries and other whole fruit - Cauliflower rice and zucchini noodles as easy swaps - Water, sparkling water and unsweetened tea or coffee ## Foods to limit - Added sugars: sugar, honey, maple syrup, agave and syrups of all kinds - Sweet drinks: soda, juice, sweetened coffee drinks, sports drinks and kombucha with added sugar - Refined starches: white bread, pasta, white rice, crackers and baked goods made with refined flour or starch - Large portions of dried fruit - Alcohol, which can affect blood sugar unpredictably ## Label reading and eating out - **Check "Total Carbohydrate" and "Added Sugars"** on the Nutrition Facts panel, and compare them with the serving size you will actually eat. - **Watch sauces and dressings.** Teriyaki, barbecue sauce and many marinades carry a surprising amount of sugar. - **At restaurants, ask for double vegetables** instead of fries or bread, and build your plate with the plate method. - **If you take insulin or other glucose-lowering medicine, follow your care team's plan**, including carbohydrate counting if they recommend it. ## How we label recipes on That Paleo Chick A recipe earns our [Diabetes-Friendly](https://thatpaleochick.com/tag/diabetes-friendly/) label only when, per serving, it has at most 30 grams of carbohydrate and 8 grams of sugar and at least 15 grams of protein, and none of its ingredients is an added sweetener, a refined starch, juice or alcohol. Recipes without nutrition data never get the label. Look for it in the "Fits these needs" panel on each recipe. These limits are a helpful starting point, not a personal prescription. Your own targets depend on your medications, activity and goals. ## FAQs ### Can prediabetes be reversed? Often, yes. The CDC says lifestyle changes such as losing a small amount of weight, eating well and moving more can prevent or delay type 2 diabetes. ### Do I have to cut out all carbs? No. The plate method keeps a quarter of the plate for high-fiber carbohydrate foods. Portion and pairing matter more than elimination. ### Is fruit okay? Whole fruit brings fiber with its sugar and fits most plans in sensible portions. Juice is a different story, since the fiber is gone. ### Is a paleo diet good for diabetes? A paleo-style plate naturally removes refined starches and most added sugar, which many people find helpful. Talk with your care team about what works for your body and medications. *This guide is for general education and is not medical advice. Please work with your doctor, diabetes educator or registered dietitian before changing your diet or medications.* ## Sources - [CDC: National Diabetes Statistics Report](https://www.cdc.gov/diabetes/php/data-research/index.html?ref=thatpaleochick.com) - [CDC: Diabetes Basics](https://www.cdc.gov/diabetes/about/index.html?ref=thatpaleochick.com) - [CDC: Diabetes Symptoms](https://www.cdc.gov/diabetes/signs-symptoms/index.html?ref=thatpaleochick.com) - [CDC: Diabetes Testing](https://www.cdc.gov/diabetes/diabetes-testing/index.html?ref=thatpaleochick.com) - [CDC: Prediabetes and Type 2 Diabetes Prevention](https://www.cdc.gov/diabetes-prevention/about-prediabetes-type-2/index.html?ref=thatpaleochick.com) - [CDC: Preventing Type 2 Diabetes](https://www.cdc.gov/diabetes/prevention-type-2/index.html?ref=thatpaleochick.com) - [NIDDK: Diabetes Diet, Eating and Physical Activity](https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity?ref=thatpaleochick.com)