The Prediabetes Diet Plan: How to Reverse Prediabetes and Prevent Diabetes through Healthy Eating and Exercise

by Hillary Wright M.Ed. RDN

A practical, empowering guide to managing and reversing prediabetes through diet and exercise, from a registered dietitian.  

Affecting 79 million Americans, prediabetes often develops into full-blown type 2 diabetes, one of the leading causes of death in the United States. Increasingly diagnosed by doctors, prediabetes is a condition in which blood sugar levels are elevated, but not yet high enough to be labeled diabetes. While diabetes cannot be cured, prediabetes can be reversed, so it is critical to take action at an early stage.

In straightforward, jargon-free language, The Prediabetes Diet Plan explains insulin resistance (the underlying cause of prediabetes and type 2 diabetes) and offers a comprehensive strategy of diet and lifestyle change, which has been proven more effective than medication. With sections on meal planning, grocery shopping, dining out, supplements, and exercise, this book empowers you to make healthier everyday choices that can effect real change on your insulin levels and overall well-being.

Genres: Health, Nonfiction, Cookbooks, Self Help, Medicine, Cooking, Adult

256 pages, Paperback

First published January 1, 2013

Reviews

[Michael · Rating 4 out of 5]

I began this book after being diagnosed (barely) pre-diabetic last year. I was able to reverse those numbers pretty well on my own, but I found this book helpful nonetheless, and kept going through it to figure out long-term lifestyle changes. It is much more realistic than the other diet book that was recommended to me, the Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently diet. This one talks about planning your meals, serving sizes, and what amount of space on your plate to use for different “choices” (vegetables, proteins, carbs), but also gives very detailed information on counting carbohydrates (and other factors), if that’s more in your nature. The one place that I found Dr. Ludwig was a useful counter-balance to this is in terms of his criticisms of “low-fat” approaches to dieting, which Wright still seems to believe in, as well as calorie counting.

Unlike Ludwig, however, Wright doesn’t advocate for an overnight reversal of bad habits, nor sticking to an inflexible and time-consuming diet plan. She talks about making gradual change, based on careful tracking, and about being forgiving with yourself. She also makes an interesting use of the 80/20 rule: “I care about what my patients do 80 percent of the time, is that tends to reflect their routines and habits. It also leaves room for some special treats and ‘out of the ordinary’ food experience.” A great tool for this, also recommended, is a “food journal” that will help you be realistic about what is happening 80% of the time (do I just have one extra beer every four nights before bed, or four out of five nights? How much does this skew my numbers?). This is a much more realistic diet book than most, and it should help many people to achieve a healthier life.

[Stephanie · Rating 3 out of 5]

I like the way this book is organized; it’s pretty user friendly. It’s eight years old, though, so I wonder if there’s something more up-to-date out there. Also, if eating well 80% of the time (the author abides by the 80/20 rule) and exercising regularly were enough, I wouldn’t be reading this book in the first place. Hmmm.

[Amee.21]

I have taken this book out of my library more than 5 times in the hopes of actually getting to p.2

The written foreword mentioned that everyone will love this book because it actually feels like she's talking to you. I have 2 of the 3 things she is talking about and she has taken a simple sentence and spread it across an entire page, so it seems to me. It's repetitive and the same sentence will continuously point out pre/ins-re, etc. I was under the impression that if you started talking about it I was beyond my kg years to know what she's still referring to.

I don't do bad reviews. I always find something positive to say. Since I keep hearing that this book is a good, I shall attempt again to move beyond....let's see... aha, p. 7 (2nd page of chapter 1 and I skimmed through the beginning. I am Sorry but it had a lot of repetitive parts.)

So wish me luck as I move onward and forward on this weird windy day @ 3am to persevere and conquer this very book that I just began reading again. It's called The Pre-Diabetes Diet Plan by Hillary Wright. My enchanting unfinished review is above of previous book.

*You see? It's like sinking through quicksand without a choice vs. any mode of modern transportation in proper working order and no run ins with any criminals or perverted sort of humans. Absolutely no contest. ....

[Erin Frost]

I started 2022 with a reading challenge for 52 Graphic Novels. Unfortunately, in early 2022 I was diagnosed with diabetes. I changed my reading challenge to tackle this new diagnosis. This is one of over 100+ books I read in 2022. These titles taught me about insulin resistance, metabolic syndrome, Whole Foods living and nutrition. I was able to make the lifestyle changes needed to put my diabetes in remission and lower my BMI. I still have lots of work to do but I hope this list helps you get started on your health journey.

[Stephanie Sirois · Rating 1 out of 5]

One star review for a book that concentrates on BMI as something to apply to a person despite all the research against it, and on losing weight as what should be a goal if you're dealing with pre diabetes.

[Lee Miller · Rating 4 out of 5]

Solid information, interesting, with meal plans that seem rather uninspired. I'll probably reread the opening chapters. If you have to pick only one book, Mark Hyman's books are probably better.

[Marilyn · Rating 4 out of 5]

Of all the books I’ve read in the past two weeks since learning I have an elevated HA1c (and I’ve worked through half a dozen books ) this one is the most realistic, informative, and useful.
The author provides evidence based studies to back up her meal / eating plans. She gives specific measurements of how to calculate your calorie needs for your weight and weight loss and how much to eat of any given food within the meals. In addition, she identifies specific brands of food items to purchase.

It’s very helpful to see the variation in fats, carbs,and protein from day to day in her meal plans, showing you don’t have to rigidly adhere to a set percentage for each, every meal, every day. The goal is to achieve an average.
I also really like that the author includes specific additional resources, including websites. I’ve already picked up the Calorie King fat, carb, and protein counter book, and am glad I can continue to use my Cooking Light cookbooks and recipes for meal planning.
My reason for a four star review is the 80/20 guideline. I agree with other reviewers. I’m not confident I’ll bring my Ha1c number down with that guideline. I plan to aim higher. Hence, the four star rating.

In sum, this book is worth having on your bookshelf if you have an elevated HA1c. If you’re thinking: just tell me what and how much to eat, Hilary Wright responds thoroughly.

[Samantha Kovach · Rating 5 out of 5]

I was recently diagnosed with prediabetes and given that my mother has Type 2 diabetes, I was eager to find resources that would allow me to learn more about prediabetes and Type 2 diabetes. As well, I hope to reverse or delay the onset of Type 2 diabetes as long as possible. While my doctor discussed dietary and exercise changes I should make, I really needed more guidance and definitely wanted to understand much more about insulin resistance. I am now reading through this book again and have found it to be incredibly thorough, based in medical research, and encouraging. This book does not suggest a specific diet but gives dietary guidelines, including detailed information about different ways in which to monitor carbohydrate intake. As well, this book does not detail a specific exercise plan but does give ample suggestions for ways in which to exercise and explains the importance of an exercise plan for those with prediabetes. Since weight loss is a very important part of my doctor's recommendation for me, I have found this book to be very encouraging and helpful in my weight loss journey. Overall, I highly recommend this book for anybody wanting to learn more about prediabetes and what he or she can do to reverse the condition and live a healthier life.

[Charles Wagner · Rating 4 out of 5]

Reversing prediabetes and preventing diabetes

105 million Americans, according to the author, have diabetes or prediabetes.
Prediabetes is a fasting glucose level of 100 or more. Ouch! But, the argument is that diabetes can be prevented with certain lifestyle changes. Men, for instance need to achieve a waist of 36 inches... or less.
As always, the Body Mass Index chart is a startling revelation.
Fifty percent of my peers may have prediabetes... which makes me feel good in a bad sort of way...
Certainly, lifestyle changes are easier said than done. The good news is you can eat as many bamboo shoots, beets, and artichokes as you want... Exactly the opposite of the book Eat What you want and die like a man.
The really good news is that even minor weight loss improves your condition. However, keeping the weight off is not as difficult as you might think. It is more difficult!
Exercise is, of course, a major component of lifestyle modification, although apparently not enough to overcome dietary or genetic aberrations.
Other chapters discuss supplements, dining out, stress, and shopping.
Well worth reading. I hope you have the stamina to stick to the menu section.

Ten Speed Press, 2013

[Christy Olesen · Rating 4 out of 5]

A good reference book that offers a basic understanding of insulin resistance, pre-diabetes and diabetes. Once you have a basic understanding you can make positive choices and changes. There are good food lists and carb counts, and some basic meal plans to get you started. I feel that there are too many carbs in the plan, but I can work around that.

[Johnny Williams · Rating 3 out of 5]

The prediabetes cookbook offers useful advice, but it frequently references a PDF that's not available with the audio version. After contacting Audible, I learned there is no downloadable PDF as mentioned in the book, so I returned it for a refund since the guidance is incomplete without it. If you need the PDF, opt for the print version instead of the audio.

[Lisa Marie · Rating 2 out of 5]

I think this book is quite outdated. The basic information about the causes of this disease seems to be accurate, and was somewhat helpful However, the recommendations for consuming so many ultra processed foods goes against everything I know about proper nutrition. I’ll continue to look for something that’s been published in the last few years.

[Louis · Rating 4 out of 5]

I'd have given five stars except I did know a lot already. Still I learned a few things.

If, like me, they are about to hang the label "diabetes" on you, this is a valuable source of information. I think I added at least five new bookmarks in my internet browser.

[Lexi Zuo · Rating 5 out of 5]

Super good common sense nutrition and exercise advice!! Pretty much everything matched up with what my dietician advised during my GD pregnancy. I also loved how encouraging Dr. Wright was throughout. Definitely reccomend!!

[lori gale blevins · Rating 5 out of 5]

Very helpful. I especially liked the meal and snack plans, it was a good source for ideas and how different foods can work together. Definitely a good book for someone just getting started with their journey.

[Christie Litchfield · Rating 5 out of 5]

Straight forward advice with enough science to back ideas, but not so much science to overwhelm the reader. Food plans included with reasonable ideas.

[Korie Brown · Rating 5 out of 5]

I re-read this every year. I always see new things. I need more exercise!

[Patty · Rating 4 out of 5]

Very helpful, comprehensive and easy to follow. Includes a good compilation of resources both in print and online.

[Beverly · Rating 5 out of 5]

Very helpful book that agreed pretty much 100% with the nutritionist’s advice.

[Healthy Strides · Rating 4 out of 5]

This book was really interesting. It gave an easy to understand explanation of prediabetes and included suggestions on how to prevent prediabetes from turning into diabetes.

[Kathy Burden · Rating 3 out of 5]

Some helpful chapters in here about changing your mindset about diet and exercise, which seemed realistic and understanding that we're not all perfect. I found that helpful.

[John Anderson · Rating 3 out of 5]

Grabbed this @ the CPL for it's tables of food values. Carbs, sugar, fat, protein... as a follow on to the "Why we get sick" book i finished last week.

[Arnel Joyner · Rating 5 out of 5]

Straight forward easy to follow plan to get one on the path to sustainable and improved health through diet and exercise. Which In turn reverse your pre-Diabetes diagnoses.

[Sara Goldenberg · Rating 3 out of 5]

It was pretty good!

[Catherine · Rating 3 out of 5]

3*

[Astrid · Rating 2 out of 5]

2.5. Really nothing new, just common sense stuff. I would have expected there to be a few recipes at least, but there were just detailed diet plans. Exercise and eat your veggies and whole grains. Didn't learn anything new. The Joel Fuhrman books are better, but I guess this one is fine for the average person who likes their meat.

[Beth · Rating 3 out of 5]

This book is great if you want to learn the science behind insulin resistance, glucose intolerance, etc. It did not do a good job providing recipes or exercise plans.

[Calondra M B]

I felt this book is a good resource in diet plans and common sense approaches to leading a healthier life. I found the material well documented and easy to follow.

[Beth · Rating 4 out of 5]

Excellent book. Explained everything in terms you could understand. She believes in the 80/20 concept.

[Caridad (Charity) · Rating 5 out of 5]

I thought this was a great resource to learn about pre diabetes and how to change your diet.