1. Skipping Meals
Skipping meals might seem like a shortcut to better blood sugar control, but it actually does the opposite. When you go too long without eating, your body’s glucose regulation gets thrown off, often resulting in sharp drops and then dramatic spikes when you finally eat. In fact, a 2024 study in the Journal of Nutrition found that people who regularly skip meals are 30% more likely to experience major blood sugar swings. This rollercoaster effect can leave you feeling tired, irritable, or even dizzy. It’s a bit like trying to drive a car with half a tank—eventually, you’ll stall out. Eating regularly, even if it’s just a small snack, helps keep blood sugar steady. People often underestimate how much missed meals can mess with their day, both physically and emotionally. Building a consistent eating routine is a simple but powerful way to keep prediabetes in check.
2. Overconsumption of Processed Foods
Grabbing a quick snack from a bag or box is tempting, especially with today’s busy lifestyle, but processed foods are notorious for sneaky sugars and unhealthy fats. The American Diabetes Association’s 2025 report spells it out clearly: diets high in processed foods fuel insulin resistance, which is the last thing anyone with prediabetes needs. These foods often contain ingredients designed to make you crave more, creating a cycle that’s hard to break. People often don’t realize just how much added sugar and sodium they’re consuming until they look closer. Over time, this can lead to weight gain, higher cholesterol, and a greater risk of progressing to type 2 diabetes. Replacing processed foods with whole, fresh ingredients can make a surprising difference. It’s not about perfection, but about making more mindful choices—one meal at a time.
3. Ignoring Portion Sizes
It’s easy to think that if food is healthy, you can eat as much as you want—but portion sizes matter more than most people realize. Eating oversized portions, even of nutritious foods like brown rice or fruit, can still lead to excess calories and higher blood sugar. Recent research shows that simply reducing portion sizes can cut daily calorie intake by about 10%, which researchers say is enough to make an impact on blood sugar. Many people struggle with what a “normal” portion looks like; using smaller plates or pre-measuring servings can help. It’s a small habit change with big results. Sometimes, the difference between progress and setback is just a few extra bites. Paying attention to portion sizes is about learning to listen to your body’s hunger cues rather than your eyes.
4. Neglecting Fiber Intake
Fiber is a quiet hero for anyone with prediabetes, but most people don’t get nearly enough. It works by slowing the absorption of sugar into the bloodstream, which leads to more stable blood glucose levels after meals. The Dietary Guidelines for Americans recommend at least 25 grams of fiber daily for adults, but surveys show most people fall short. Foods rich in fiber—like whole grains, beans, fruits, and vegetables—also help you feel full longer, which can curb overeating. The difference a fiber-rich breakfast can make is almost shocking; many people notice fewer cravings and more energy throughout the day. Skipping fiber isn’t just a missed opportunity—it’s a risk. Adding a handful of berries to breakfast or swapping white bread for whole grain can be a game-changer.
5. Relying on Sugary Drinks
Sugary drinks are a hidden menace for those with prediabetes. Whether it’s soda, sweetened tea, or even so-called “healthy” smoothies, these beverages can quickly spike blood sugar without making you feel full. A 2024 study showed that drinking just one sugary beverage a day increases the risk of developing type 2 diabetes by 50%. That’s a staggering statistic. Many people don’t realize how much sugar is lurking in their drinks until they read the nutrition label. Water, unsweetened teas, or sparkling water with a splash of lemon are far better choices. Over time, cutting out sugary drinks can lead to noticeable improvements in energy, mood, and blood sugar stability. It’s a simple swap that makes a powerful difference.
6. Not Planning Meals Ahead
Failing to plan meals is like setting yourself up to fail when hunger strikes. In the rush of daily life, it’s all too easy to grab whatever’s convenient—which often means high-carb, high-sugar options. Data from an early 2025 survey found that people who plan their meals are 40% more likely to stick to a balanced diet. Meal planning doesn’t have to be complicated; even jotting down a rough menu for the week can help. Having healthy options on hand can prevent last-minute fast-food runs or mindless snacking. People who plan meals often report feeling less stressed about food, which is its own kind of relief. A little planning goes a long way toward better blood sugar control—think of it as an investment in your future self.
7. Underestimating the Impact of Snacks
Snacks can be both a friend and a foe. While a healthy snack can keep blood sugar stable and stave off hunger, many popular snacks are loaded with sugar and simple carbs. People often underestimate the amount of calories—and sugar—they’re eating between meals. It’s easy to mindlessly eat a whole bag of chips or cookies without realizing the impact. Choosing nutrient-dense snacks like unsalted nuts, seeds, or plain yogurt can provide lasting energy and help avoid blood sugar crashes. Being intentional about snacks helps you avoid the all-too-familiar “afternoon slump.” Remember, it’s not just about the main meals; what you eat in between counts just as much.
8. Failing to Read Food Labels
Food labels are your secret weapon for making smart choices, but too many people ignore them. Only about 30% of people with prediabetes regularly read labels, according to a 2025 consumer report. Hidden sugars and carbs can turn seemingly healthy foods into blood sugar bombs. Learning to spot words like “corn syrup,” “fructose,” or “maltodextrin” on labels can be eye-opening. Even products labeled “natural” or “organic” can contain surprising amounts of sugar or unhealthy fats. Taking a moment to read the label can prevent accidental spikes in blood sugar and help you stick to your goals. Once you get in the habit, it becomes second nature—and you’ll be shocked at what you find.
9. Ignoring Healthy Fats
Fats have gotten a bad rap, but not all fats are created equal. Healthy fats—like those in avocados, nuts, seeds, and olive oil—can actually help improve insulin sensitivity and support stable blood sugar. A 2024 study showed that diets rich in these fats were linked to better blood sugar control in people with prediabetes. Yet, many people still avoid fats altogether, worried about calories or cholesterol. The truth is, replacing saturated or trans fats with healthy sources is key. Including a bit of olive oil on your salad or a handful of almonds as a snack is a smart move. Embracing healthy fats is about balance, not restriction.
10. Not Seeking Professional Guidance
Going it alone can be tough, especially when it comes to making lasting diet changes. Many people with prediabetes skip the step of getting advice from a registered dietitian or healthcare professional. But a 2025 survey revealed that those who work with nutrition experts are 60% more likely to reach their dietary goals. Professionals can offer tailored advice, practical tips, and emotional support—things you just can’t get from a quick online search. Sometimes, having someone in your corner makes all the difference. It’s not a sign of weakness to ask for help; in fact, it’s often the smartest move you can make.
