Steps to Reverse Prediabetes

By Lizzie Streit, MS, RDN, LD

Prediabetes is a condition marked by having higher than normal blood sugar levels that are not yet considered type 2 diabetes. It affects approximately 1 in 3 American adults, yet many do not have obvious symptoms.

If left untreated, prediabetes can turn into diabetes and may increase the risk of heart disease and stroke. Fortunately, a diagnosis of prediabetes also provides an opportunity to reverse the condition and prevent the associated risks.

Here’s what you can do to reverse prediabetes.

1 – Choose complex carbohydrates.

Healthy carbohydrate sources, such as vegetables, fruits, and whole grains, provide a plethora of nutrients and dietary fiber. As a result, they are not as likely as refined carbohydrates to cause drastic spikes (and subsequent crashes) in blood sugar. Maintaining stable blood sugar levels throughout the day is key to managing both prediabetes and diabetes. To start, try swapping white bread or noodles with a baked sweet potato and replacing sugary breakfast cereal with unsweetened oatmeal topped with fruit.

2 – Pair carbohydrates with sources of protein and fat.

Eating healthy carbohydrates in combination with foods that provide protein and fat is also an effective way to maintain healthy blood sugar levels. Protein and fat act as buffers that prevent large spikes in blood sugar. Protein-rich foods include lean meats, eggs, and legumes. Avocado, extra virgin olive oil, fatty fish, and nuts and seeds provide healthy fats.

3 – Get moving.

Prediabetes and diabetes develop when the cells in the body do not respond normally to insulin, a hormone that helps sugar get out of the blood and into cells. Exercise is an excellent way to increase insulin sensitivity and help reverse prediabetes. For best results, incorporate both aerobic exercises, like brisk walking, and resistance training, such as body-weight exercises like lunges and push-ups. Aim for 30 minutes of exercise a day about 5 days a week.

4 – Lose extra weight.

Following a weight loss meal plan and dropping some extra pounds can be very helpful in preventing the progression of prediabetes. Since extra fat can make cells in the body more resistant to insulin, losing weight helps improve insulin sensitivity. Even losing 5 to 10% of body weight provides benefits. If you need help preparing nutritious meals that can help with weight loss, consider trying a meal prep service or diet meal delivery service!

5 – Discuss medication with your doctor if needed.

The aforementioned lifestyle changes can be very helpful in reversing prediabetes. However, in some cases, glucose-lowering medications may be necessary. Be sure to discuss your medication options and diet and exercise plans with your healthcare provider.

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