When I talk about my experience with prediabetes, I use the metaphor of a journey. And it has been exactly that, with lots of starts and stops along the way. It took me literal years to understand and put into practice the changes I needed to make.
It was a major struggle to adjust my diet and put all the pieces of the carb/protein/fibre puzzle together; factoring in the need for exercise and making time for at least 5 workouts per week just added to the mental load.
As an inveterate creature of habit, breaking my familiar routines was not something I relished. It took considerable and concerted effort. I had to do a lot of self-coaching to stay motivated and focused on what I needed to do and why.
I’m now at a point where the new habits have stuck and the effort is paying off in the form of better health indicators and higher energy levels. So if I may offer one piece of advice as you start your own prediabetes journey, it is this: give yourself grace and time.
Lifestyle changes can be overwhelming, and regression can feel frustrating and disheartening.
Remember that every step forward is a step in the right direction, and a step back is not failure; think of it instead as retracing a path that will reinforce new habits. And those habits will stick, given enough practice and repetition. (If I can change habits, anyone can!)
Above all, be kind to yourself and try to avoid the negative language that can knock you off-track. You are not depriving yourself; you are rebalancing your diet. And you’re not “cheating” if you deviate from your new routine; you are enjoying the foods you love, which you are absolutely entitled to do.
Onward and upward! Comments are open and welcome. I would love to hear your thoughts on this series and your prediabetes experience.
To get you on your way, I have included links to each of the posts in this series and my complete list of resources, below.
The Complete Series
Prediabetes: Lessons From Someone Who’s Been There
You’ve Been Diagnosed as Prediabetic – What Does This Mean?
Menopause and Prediabetes – Why Women Need to Be Vigilant
Prediabetes Diet – Controlling the Carb Load
Reducing Sugar – The Low-Hanging Fruit
Prediabetes Meal Planning – Striking the Right Balance
Prediabetes Nutrition – Tips for Increasing Fibre and Protein
Resources by Topic
I’ve compiled a list of all of the resources I used throughout this series. Wherever possible, I included dates. If there is no date, it means the source is an undated web page.
Carbohydrates
Diabetes Canada. Glycemic Index Guide. July, 2025.
Diabetes Canada. Carb counting for blood sugar control.
Joslin Diabetes Center. Effects of Carbs, Protein and Fats on Glucose Levels. July, 2021
The Johns Hopkins University. Carbohydrate Goals.
Dietary Fibre
Alberta Health Services. Eat More Soluble Fibre. February, 2025.
Beck, Leslie. Managing your blood sugar? Add these high-fibre foods to your diet. Globe & Mail, June 17, 2025.
Canadian Digestive Health Foundation. Increase Your Fibre Intake. November 14, 2022.
Diabetes Canada. Get the Facts on Fibre! September, 2024.
Health Canada. Fibre. July 11, 2025.
Joslin Diabetes Center. How Does Fiber Affect Glucose Levels? July 21, 2021.
Mao, Ting et al. “Effects of dietary fiber on glycemic control and insulin sensitivity in patients with type 2 diabetes: A systematic review and meta-analysis”. Journal of Functional Foods. Volume 82, July 2021, 104500. (https://www.sciencedirect.com/science/article/pii/S1756464621001493)
McRorie Jr., Johnson W. and Nicola M. McKeown. “Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber”. Journal of the Academy of Nutrition and Dietetics. Volume 117, Issue 2, February 2017, Pages 251-264. (https://www.sciencedirect.com/science/article/pii/S221226721631187X)
Nutrition and Health – General Information
Diabetes Canada. The balanced food plate. September, 2024.
Diabetes Canada. Handy portion guide.
Food and Agricultural Organization of the United Nations. What is the difference between legumes and pulses? April, 2025.
Gunter, Jen. The Menopause Manifesto: Own Your Health with Facts and Feminism. Toronto: Penguin Random House, 2021.
Health Canada. Make healthy meals with Canada’s food guide plate. March 31, 2025.
Health Canada. Using the Nutrition Facts Table. 2011.
Matei, Adrienne. Beans, beans, the magical fruit: how healthy are they really? The Guardian. November 26, 2025.
Prediabetes – General Information
Diabetes Canada. Assess your risk of developing diabetes.
Diabetes Canada. “Causes” of diabetes.
Diabetes Canada. Prediabetes.
Diabetes Canada. Prediabetes treatment.
HealthLinkBC. Diabetes: Differences between type 1 and 2. March 1, 2023.
HealthLinkBC. Prediabetes: What increases your risk?. June 14, 2023.
MyHealthAlberta. Insulin Resistance.July 7, 2025.
Protein
American Diabetes Association. Best Protein Sources for Diabetics.
Diabetes Australia. Protein and Diabetes. November 2, 2020.
Diabetes Canada. Protein and Diabetes. September, 2024.
Diabetes Food Hub. Let’s Talk About Protein for People with Diabetes. February 24, 2025.
Sugar
Diabetes Canada. Sugar and diabetes.
Diabetes Canada. Sugar and sweeteners: what you need to know.
HealthLinkBC. Added sugars. March 1, 2023.
Heart & Stroke Canada. Reduce sugar.
To read this entire series, visit the Prediabetes Series page.
Disclaimer: I am not a dietitian but have worked with one to learn all I can about prediabetes. I have also done a lot of my own research, from valid sources like Diabetes Canada and books and news articles written by dietitians and doctors. I am speaking here of my own experience and nothing I say should be taken as a substitute for advice from a medical professional. Always consult with a doctor or dietitian before making any lifestyle changes for prediabetes or any other condition.
Photo of neon sign by Tinmay Yu on Unsplash.