---
title: "Prediabetes: What to Eat for Steadier Blood Sugar"
url: https://realfoods.app/prediabetes-diet
description: "Meals built on vegetables, beans, fish, eggs, nuts and whole grains, with fewer sugary drinks and refined grains. Ranges, swaps and trial evidence."
last_modified: 2026-10-06T08:00:00Z
---

11 min read · Updated October 6, 2026

# Prediabetes: What to Eat for Steadier Blood Sugar

By [Dino Pohilj](https://realfoods.app/authors/dino-pohilj), Founder, RealFoods · Drafted with AI

> Quick answer
>
> Eating for prediabetes, also called borderline diabetes, works best as a pattern rather than a named plan: build meals on non-starchy vegetables, beans and lentils, fish, eggs, nuts, plain yogurt and whole grains, with fewer sugary drinks, refined grains and highly processed snacks. The American Diabetes Association's nutrition consensus found no ideal split of carbohydrate, protein and fat, and named Mediterranean-style, low-fat and low-carbohydrate plans as the patterns with the most robust evidence for prediabetes ([Evert et al., Diabetes Care 2019](https://doi.org/10.2337/dci19-0014)).
>
> Lifestyle change can lower the risk of type 2 diabetes: in the [U.S. Diabetes Prevention Program](https://pubmed.ncbi.nlm.nih.gov/11832527/), a program of eating changes, modest weight loss and at least 150 minutes of weekly activity cut progression to type 2 diabetes by 58% over an average of 2.8 years, versus 31% for metformin, among 3,234 adults with raised blood sugar (Knowler et al., NEJM 2002). Prediabetes means an HbA1c of 5.7 to 6.4% or a fasting blood sugar of 100 to 125 mg/dL by American Diabetes Association criteria. Results vary, and your doctor should guide testing and treatment.
>
> We argue the most direct food lever is how much blood sugar rise, and so how much insulin, each meal calls in, which is what the swaps below target.

## Prediabetes ranges at a glance

Prediabetes is diagnosed with a blood test, and each of the three standard tests has an agreed borderline range.

American Diabetes Association criteria for non-pregnant adults ([Standards of Care in Diabetes 2026](https://doi.org/10.2337/dc26-S002)). In the UK, [NICE](https://www.nice.org.uk/guidance/ph38/chapter/Recommendations) uses an HbA1c of 42 to 47 mmol/mol (6.0 to 6.4%) or a fasting blood sugar of 5.5 to 6.9 mmol/L to flag high risk. Your clinician interprets your results.

| Test | Normal | Prediabetes (borderline) | Type 2 diabetes |
| --- | --- | --- | --- |
| HbA1c | Below 5.7% (below 39 mmol/mol) | 5.7 to 6.4% (39 to 47 mmol/mol) | 6.5% or higher (48 mmol/mol or higher) |
| Fasting blood sugar | Below 100 mg/dL (5.6 mmol/L) | 100 to 125 mg/dL (5.6 to 6.9 mmol/L) | 126 mg/dL (7.0 mmol/L) or higher |
| 2-hour sugar-drink test | Below 140 mg/dL (7.8 mmol/L) | 140 to 199 mg/dL (7.8 to 11.0 mmol/L) | 200 mg/dL (11.1 mmol/L) or higher |

## Is borderline diabetes the same as prediabetes?

Yes. [Diabetes UK](https://www.diabetes.org.uk/about-diabetes/type-2-diabetes/prediabetes) says prediabetes is "sometimes called borderline diabetes", and "borderline diabetic" and "prediabetic range" describe the same middle band in the table above. Doctors sometimes use narrower labels for the same band, one for a high fasting reading and one for a high reading two hours after a sugar drink. "High normal" is not a diagnosis, so compare your actual number with the table and ask your clinician what it means for you.

## What should you eat with prediabetes?

Meals built on vegetables, protein and fibre-rich, less refined carbohydrates are the common thread, and the starches you enjoy can stay, alongside those foods rather than on their own.

Build meals on

- Non-starchy vegetables: leafy greens, broccoli, zucchini, peppers, tomatoes
- Beans, lentils and chickpeas
- Eggs, fish such as salmon and sardines, chicken and other unprocessed proteins
- Plain Greek yogurt and cheese
- Nuts, seeds, avocado and olive oil
- Whole fruit, especially berries and apples
- Whole grains in their least processed form, such as rolled or steel-cut oats, brown rice and quinoa

Whatever pattern you choose, the ADA consensus points to three shared basics: emphasise non-starchy vegetables, minimise added sugars and refined grains, and choose whole foods over highly processed ones (Evert et al., 2019).

## Simple swaps for steadier blood sugar

The easiest changes keep the meal and swap one part of it.

| Instead of | Try | Why it helps |
| --- | --- | --- |
| Soda, sweet tea or fruit juice | Sparkling water with citrus, unsweetened iced tea, or the whole fruit | Sugary drinks are linked to a higher risk of type 2 diabetes in large cohort studies ([Malik et al., 2010](https://pubmed.ncbi.nlm.nih.gov/20693348/)), and the ADA consensus advises replacing them with water. |
| Instant oatmeal or sugary cereal | Rolled oats with nuts and berries, or eggs and whole grain toast | Instant oat porridge averages a glycemic index of about 79, rolled oats about 55 ([Atkinson et al., 2008](https://pubmed.ncbi.nlm.nih.gov/18835944/)). |
| Flavoured low-fat yogurt | Plain Greek yogurt with berries | Most of the added sugar goes. RealFoods gives flavoured low-fat yogurt a Weight Impact of 8 out of 10 per 100g in its published estimates. |
| A big bowl of white rice or pasta | A smaller portion with beans, vegetables and chicken or fish, burrito-bowl style | A smaller portion of starch, with more protein and fibre alongside, is estimated to lower the meal's blood sugar and insulin impact. |
| Chips or crackers between meals | A handful of nuts, cheese, or vegetables with hummus | Fewer refined-starch snacks across the day, with more protein and fibre. |
| Eating the bread or rice first | Vegetables and protein first, starch last | In a small crossover trial, eating carbohydrate last lowered the post-meal blood sugar and insulin rise ([Shukla et al., 2017](https://pubmed.ncbi.nlm.nih.gov/28989726/)). |

More "healthy" foods with a high estimated insulin impact, and their scores, are in our list of [foods that cause weight gain](https://realfoods.app/foods-that-cause-weight-gain).

## Which foods raise blood sugar most with prediabetes?

Liquid sugar, refined grains eaten on their own, highly processed breakfast foods and flavoured low-fat dairy are the foods most likely to push blood sugar and insulin up. None of them is off limits: a smaller portion, or a less refined version with protein and fibre alongside, changes the load.

- **Liquid sugar.** Soda, fruit juice, sweetened coffee drinks, flavoured oat milk and energy drinks deliver sugar with no fibre and little to slow it down.
- **Refined grains eaten on their own.** White bread, instant oats, crackers and large portions of white rice or pasta. The blood sugar response to these foods is lower when they are eaten in a smaller portion, or with protein and fibre.
- **Highly processed breakfast foods.** Most commercial cereals, granolas and breakfast bars are refined starch plus sugar plus a health claim. For lower-scoring options, see [low insulin breakfast foods](https://realfoods.app/low-insulin-breakfast-foods).
- **Flavoured low-fat dairy.** Added sugar often replaces the fat. Plain Greek yogurt with fruit you add yourself is usually lower in sugar.
- **Constant snacking.** The evidence on meal frequency is mixed, but some people find fewer, fuller meals suit them and, we argue, they may give insulin more time to fall between meals. For what ends a fasting window, see [what actually breaks a fast](https://realfoods.app/what-actually-breaks-a-fast).

This list overlaps with our [guide to eating with insulin resistance](https://realfoods.app/insulin-resistance-diet), which scores each food on the 1 to 10 Weight Impact Score.

Ready to stop guessing what to eat?

![Download on the App Store](https://realfoods.app/download_appstore.png)

## How much sugar can you have with prediabetes?

Guidance points to lower free sugars: the [NHS](https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/) advises adults to keep free sugars to 30g a day or less, about 7 sugar cubes, and the [World Health Organization](https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children) recommends less than 10% of daily energy, with below 5%, roughly 25g, giving extra benefit. Free sugars are sugars added to food and drink plus the sugar in honey, syrups and fruit juice; the sugar inside whole fruit, vegetables and plain milk does not count.

Sugary drinks are the first place to look. In a [2010 meta-analysis](https://pubmed.ncbi.nlm.nih.gov/20693348/) of cohort studies covering 310,819 people, those who typically drank 1 to 2 sugary drinks a day had a 26% higher risk of type 2 diabetes than those who rarely had any (Malik et al., Diabetes Care). That is an association, not proof of cause, but it points the same way as the trials.

## Low-carb or low-fat eating: which is better for prediabetes?

Neither has been shown to be best for everyone. The ADA consensus found the most robust prediabetes evidence for Mediterranean-style, low-fat and low-carbohydrate eating plans, and found no ideal split of carbohydrate, protein and fat (Evert et al., 2019). The Finnish prevention trial used a lower-fat, higher-fibre plan alongside weight loss and activity. We lean toward meals that call in less insulin, which in practice means less refined carbohydrate and more protein, fibre and whole foods, but the plan you can keep is the one that works.

## What does prediabetes actually mean?

Prediabetes means blood sugar is higher than normal but below the diabetes threshold, and it often reflects years of rising insulin resistance. It is common: the [CDC estimates](https://www.cdc.gov/diabetes/php/data-research/index.html) that 115.2 million U.S. adults have prediabetes, and [Diabetes UK](https://www.diabetes.org.uk/about-diabetes/type-2-diabetes/prediabetes) estimates it affects around one in 12 people. It usually has no symptoms. Plain-English definitions of insulin and insulin resistance live in the [RealFoods glossary](https://realfoods.app/glossary).

There is no need to wait for a diagnosis: the window for food changes opens well before fasting blood sugar crosses 100 mg/dL, and it stays open through the prediabetes range.

Prediabetes is diagnosed with HbA1c, fasting blood sugar or a sugar-drink test. Some clinicians also look at fasting insulin as an early signal of insulin resistance, but there is no agreed cutoff and it is not a routine test, so ask your clinician whether it makes sense for you, especially if you have a family history of type 2 diabetes, weight gain around the middle or raised triglycerides.

## Why calorie-only advice can fall short

Most prediabetes advice starts with weight and calories, and the lifestyle trials below did include weight loss. We argue the calorie number misses one useful detail: equal-calorie foods produce very different insulin responses. In a [1997 study](https://pubmed.ncbi.nlm.nih.gov/9356547/) that fed 38 foods in equal-energy portions, insulin responses differed significantly, even among foods with a similar amount of carbohydrate (Holt et al., American Journal of Clinical Nutrition).

A day built on whole-wheat toast, flavoured low-fat yogurt, fruit juice and granola can carry the same calories as one built on eggs, vegetables, salmon, olive oil and beans, with a very different estimated insulin load. The [carbohydrate-insulin model](https://pubmed.ncbi.nlm.nih.gov/34515299/) (Ludwig et al., 2021) argues this difference matters for whether the body burns or keeps fat. It is debated: in a tightly controlled [metabolic-ward study](https://pubmed.ncbi.nlm.nih.gov/26278052/), reducing fat produced more body fat loss over six days than reducing the same calories from carbohydrate (Hall et al., Cell Metabolism 2015).

Equal-calorie foods can call for very different amounts of insulin: in the insulin index study, 240 kcal of boiled potatoes produced an insulin response of 121 and eggs 31, against 100 for white bread ([Holt et al., 1997](https://pubmed.ncbi.nlm.nih.gov/9356547/)). Our position: calories are real, and the insulin response of each meal is the second number worth watching.

## What are the food steps for prediabetes?

Five steps cover the food side: know your numbers, find your highest-impact meals, rebuild the plate, move after meals and watch your weekly pattern.

### Step 1: Get your baseline numbers

Ask your clinician about HbA1c and fasting blood sugar at your next blood draw, and whether fasting insulin is worth adding for you. This baseline is your starting point and your progress measure.

### Step 2: Find your highest-impact meals

Scan or log your meals for one week in RealFoods and note the ones that land in the Keeping Fat zone (Weight Impact 7 to 10). See the [Weight Impact Score of 23 common foods](https://realfoods.app/popular-foods-weight-impact-scores) to understand which everyday items score highest. Swapping one of those meals a day for a lower-scoring version of a food you like adds up across a week.

### Step 3: Rebuild the plate

Eat vegetables and protein before the starch, and fill half the plate with non-starchy vegetables. For the carbohydrate that remains, less refined forms (beans, intact whole grains, whole fruit) are the lever, with protein and fibre alongside. In a [crossover trial of 16 adults with type 2 diabetes](https://pubmed.ncbi.nlm.nih.gov/28989726/), eating protein and vegetables first and carbohydrate 10 minutes later lowered the post-meal blood sugar peak and insulin rise compared with carbohydrate first, with the same meal (Shukla et al., BMJ Open Diabetes Research & Care 2017).

### Step 4: Move after meals

Working muscles pull sugar out of the blood, so a short walk after eating can blunt the post-meal rise. The Diabetes Prevention Program's lifestyle goal included at least 150 minutes of physical activity a week, and the [CDC](https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html) describes the target as at least 150 minutes a week of brisk walking or a similar activity. Walking after meals is one easy way to build it.

### Step 5: Watch your weekly pattern

Weight Impact is RealFoods' 1 to 10 score for how strongly a meal is likely to raise blood sugar and call in insulin, where lower is better: 1 to 2 is Burning Fat, 3 to 4 Mostly Neutral, 5 to 6 Fat-Burning Paused and 7 to 10 Keeping Fat. It is a modelled estimate from the meal's foods, not a medical measurement. See [how the Weight Impact Score works](https://realfoods.app/how-weight-impact-score-works). RealFoods suggests a daily average below 5 as a simple feedback target, not a clinical threshold. The 58% risk reduction in the prevention trials came from whole lifestyle programs that combined eating changes, weight loss and exercise, so treat the score as feedback on the food part of that package.

## What did the landmark prediabetes trials find?

The [Finnish Diabetes Prevention Study](https://pubmed.ncbi.nlm.nih.gov/11333990/) (Tuomilehto et al., NEJM 2001) randomised 522 middle-aged, overweight adults with raised blood sugar after a sugar-drink test to a lifestyle program or a control group. Over a mean follow-up of 3.2 years, the risk of type 2 diabetes was 58% lower in the lifestyle group, and after four years 11% of the lifestyle group had developed diabetes versus 23% of controls. Each person in the lifestyle group got individual counselling aimed at reducing weight, total fat and saturated fat, and at eating more fibre and moving more.

The [U.S. Diabetes Prevention Program](https://pubmed.ncbi.nlm.nih.gov/11832527/) (Knowler et al., NEJM 2002) randomised 3,234 adults with raised fasting and after-meal blood sugar, below the diabetes range, to a lifestyle program, metformin or placebo. The lifestyle goals were at least 7% weight loss and at least 150 minutes of physical activity a week. Over an average of 2.8 years, the lifestyle program cut the incidence of type 2 diabetes by 58% and metformin by 31%, compared with placebo. The CDC's National Diabetes Prevention Program is built on this approach, and the [CDC says](https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html) it can lower the risk of type 2 diabetes by 58%, or 71% for people over 60.

Both programs combined eating changes, weight loss and increased physical activity, so the trials cannot say which part produced the 58%. We argue that choosing foods that call in less insulin per meal, for example through [lower dietary glycemic load](https://realfoods.app/what-is-the-glycemic-index), is a sensible place to start within that package, and it is what the Weight Impact Score is designed to estimate.

## Where medication fits

In the [Diabetes Prevention Program](https://pubmed.ncbi.nlm.nih.gov/11832527/) (Knowler et al., NEJM 2002; 3,234 adults with raised blood sugar), metformin cut progression by 31%, less than the lifestyle program's 58%. Some people with prediabetes are offered medication, particularly those at higher risk. That decision belongs with your doctor, and food changes work alongside any treatment rather than replacing it. Never start, stop or change a prescribed medicine without talking to your doctor.

## Common questions

### Is borderline diabetes the same as prediabetes?

Yes. Borderline diabetes is an everyday name for prediabetes; Diabetes UK says prediabetes is sometimes called borderline diabetes. It means blood sugar is above normal but below the type 2 diabetes range, which the American Diabetes Association defines as an HbA1c of 5.7 to 6.4% or a fasting blood sugar of 100 to 125 mg/dL. In the UK, an HbA1c of 42 to 47 mmol/mol is used.

### Can prediabetes go back to normal?

Often, yes. [Diabetes UK](https://www.diabetes.org.uk/about-diabetes/type-2-diabetes/prediabetes) says that with lifestyle changes it is often possible to bring blood sugar back to a normal level (an HbA1c below 42 mmol/mol) and prevent type 2 diabetes. In two randomized trials, the [Finnish Diabetes Prevention Study](https://pubmed.ncbi.nlm.nih.gov/11333990/) (522 middle-aged, overweight adults with raised blood sugar after a sugar-drink test; Tuomilehto et al., NEJM 2001) and the [U.S. Diabetes Prevention Program](https://pubmed.ncbi.nlm.nih.gov/11832527/) (3,234 adults with raised blood sugar; Knowler et al., NEJM 2002), lifestyle programs that combined eating changes, weight loss and activity cut progression to type 2 diabetes by 58%. Results vary from person to person, and your clinician should guide retesting.

### What is the best way to eat with prediabetes?

No single named plan is best. The American Diabetes Association's 2019 nutrition consensus found the most robust evidence for Mediterranean-style, low-fat and low-carbohydrate eating plans, with no ideal split of carbohydrate, protein and fat. What they share: plenty of non-starchy vegetables, few added sugars and refined grains, and whole foods over highly processed ones. We argue the common thread is meals that send blood sugar up less and call in less insulin.

### Is low-carb or low-fat eating better for prediabetes?

Neither has been shown to be best for everyone. The American Diabetes Association's consensus lists both, along with Mediterranean-style eating, as the patterns with the most robust evidence for prediabetes, and the Finnish prevention trial used a lower-fat, higher-fibre plan. Choose the pattern you can keep; we lean toward less refined carbohydrate and more protein, fibre and whole foods at each meal.

### How much sugar can I have with prediabetes?

The NHS advises adults to keep free sugars to 30g a day or less, about 7 sugar cubes, and the World Health Organization recommends less than 10% of daily energy from free sugars, with below 5% (about 25g) giving extra benefit. Free sugars include added sugar, honey, syrups and fruit juice, but not the sugar inside whole fruit, vegetables or plain milk. Sugary drinks are the first place to look.

### Is intermittent fasting good for prediabetes?

It may help some people. In a [small 2018 trial](https://pubmed.ncbi.nlm.nih.gov/29754952/), eight men with prediabetes who ate within a 6-hour window ending before 3pm for five weeks had lower insulin levels and better insulin sensitivity than on a 12-hour schedule, without any weight change, although their blood sugar levels did not improve (Sutton et al., Cell Metabolism). If you take medication that affects blood sugar, talk to your doctor before you try fasting. Our guide to the [stages of fasting](https://realfoods.app/fasting-stages) explains what happens hour by hour.

### How long does it take for prediabetes numbers to improve?

There is no fixed timeline. HbA1c reflects average blood sugar over roughly the previous three months, so it is usually rechecked about three months after a change, while fasting blood sugar can move sooner. How fast your numbers change depends on where you start and how consistently the changes are kept. Your clinician can advise when to retest.

Continue reading: [what insulin resistance is and how it develops](https://realfoods.app/what-is-insulin-resistance), [how to lower insulin with food](https://realfoods.app/lower-insulin-naturally), or [blood sugar and weight gain](https://realfoods.app/blood-sugar-and-weight-gain).

## Sources

1. Knowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. *N Engl J Med.* 2002;346(6):393-403. [PMID 11832527](https://pubmed.ncbi.nlm.nih.gov/11832527/)
2. Tuomilehto J, Lindström J, Eriksson JG, et al. Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance. *N Engl J Med.* 2001;344(18):1343-1350. [PMID 11333990](https://pubmed.ncbi.nlm.nih.gov/11333990/)
3. American Diabetes Association Professional Practice Committee. 2. Diagnosis and Classification of Diabetes: Standards of Care in Diabetes 2026. *Diabetes Care.* 2026;49(Suppl 1). [DOI 10.2337/dc26-S002](https://doi.org/10.2337/dc26-S002)
4. National Institute for Health and Care Excellence. Type 2 diabetes: prevention in people at high risk (PH38), recommendations. [nice.org.uk](https://www.nice.org.uk/guidance/ph38/chapter/Recommendations)
5. Diabetes UK. Prediabetes. [diabetes.org.uk](https://www.diabetes.org.uk/about-diabetes/type-2-diabetes/prediabetes)
6. Centers for Disease Control and Prevention. Prediabetes: Your Chance to Prevent Type 2 Diabetes. [cdc.gov](https://www.cdc.gov/diabetes/prevention-type-2/prediabetes-prevent-type-2.html)
7. Centers for Disease Control and Prevention. National Diabetes Statistics Report. [cdc.gov](https://www.cdc.gov/diabetes/php/data-research/index.html)
8. Evert AB, Dennison M, Gardner CD, et al. Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. *Diabetes Care.* 2019;42(5):731-754. [DOI 10.2337/dci19-0014](https://doi.org/10.2337/dci19-0014)
9. Malik VS, Popkin BM, Bray GA, et al. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. *Diabetes Care.* 2010;33(11):2477-2483. [PMID 20693348](https://pubmed.ncbi.nlm.nih.gov/20693348/)
10. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. *Diabetes Care.* 2008;31(12):2281-2283. [PMID 18835944](https://pubmed.ncbi.nlm.nih.gov/18835944/)
11. Shukla AP, Andono J, Touhamy SH, et al. Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes. *BMJ Open Diabetes Res Care.* 2017;5(1):e000440. [PMID 28989726](https://pubmed.ncbi.nlm.nih.gov/28989726/)
12. Sutton EF, Beyl R, Early KS, et al. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. *Cell Metab.* 2018;27(6):1212-1221. [PMID 29754952](https://pubmed.ncbi.nlm.nih.gov/29754952/)
13. Holt SH, Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. *Am J Clin Nutr.* 1997;66(5):1264-1276. [PMID 9356547](https://pubmed.ncbi.nlm.nih.gov/9356547/)
14. Ludwig DS, Aronne LJ, Astrup A, et al. The carbohydrate-insulin model: a physiological perspective on the obesity pandemic. *Am J Clin Nutr.* 2021;114(6):1873-1885. [PMID 34515299](https://pubmed.ncbi.nlm.nih.gov/34515299/)
15. Hall KD, Bemis T, Brychta R, et al. Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. *Cell Metab.* 2015;22(3):427-436. [PMID 26278052](https://pubmed.ncbi.nlm.nih.gov/26278052/)
16. NHS. Sugar: the facts. [nhs.uk](https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/)
17. World Health Organization. WHO calls on countries to reduce sugars intake among adults and children (guideline release, 2015). [who.int](https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children)

> **Medical disclaimer:** This article is for informational and educational purposes only. It is not medical advice and is not a substitute for diagnosis, treatment, or guidance from a licensed clinician. The Weight Impact Score is not a medical device and should not be used to diagnose, treat, cure, or prevent any disease. Always consult your physician or qualified health provider before changing your diet, especially if you have a medical condition, are taking medication, are pregnant, or are managing diabetes. Individual results vary. [Read the full disclaimer](https://realfoods.app/medical-disclaimer).

> ![Dino Pohilj](https://realfoods.app/dino-pohilj-112.webp)
>
> Written by
>
> [Dino Pohilj](https://realfoods.app/authors/dino-pohilj)
>
> Founder, RealFoods
>
> Updated and reviewed October 6, 2026

Keep reading

More on this thread.

[What to Eat on Ozempic and GLP-1](https://realfoods.app/what-to-eat-on-glp-1)

45 foods scored 1 to 10 by insulin impact for people on semaglutide or tirzepatide, plus why food quality still matters when appetite is suppressed.

[Signs Your Body May Be Burning Fat](https://realfoods.app/how-to-know-if-your-body-is-burning-fat)

Stored fat is released more readily when insulin is low. What you can feel, what devices read, and how to estimate it from what you ate, without a CGM.