Inclusion Criteria:  HbA1c 35-50 mmol/mol Findrisk score > 12 BMI > 27 m2/kg regular bread eaters freezing capacity of at least 2 bread  Exclusion Criteria:  chronic diseases like T2DM, CVD, cancer (within the last three years) unknown or untreated hypertension >160/90 mmHg celiac diseases, intolerance, or allergies for nuts, milk, eggs, wheat, mustard, seeds use of anti-diabetic drugs pregnancy and breastfeeding patients planned to have or had a bariatric surgery alcohol abuse