Women with prediabetes

Just found out I'm in the prediabetes range. What changes in my diet can I make as an indian where rice and chapati is eaten everyday. Anyone who has reduced it,could you guide me to what changes I can make? My sugar intake is extremely less,no coffee,tea, no soda drinks, junk food maybe once a week(which i'll be cutting ). I do workout 1 n half hour every morning. . I just need help with indian diet changes

Edit. Age early 30s. Weight gain for the last 2 years. Suffering from terrible Insomnia. High heart rate for 2-3 years too. Cardiologist is not much worried as it has been steadily high with no changes?? Was recommended to visit a gynecologist since this may all be hormone related as I'm having some issues with periods.