Metabolic Health

Guide To Reversing Prediabetes With Diet & Treatment

Reviewed by

Shifa Fathima

Guide To Reversing Prediabetes

Prediabetes is when the blood sugar level is above average but not crossing into the level diagnosed as diabetes type 2. It is believed to be due to the body's non-respondents cells to the hormone insulin. A person diagnosed with prediabetes will not necessarily develop type 2 diabetes. Reversing prediabetes is possible if the following measures are followed. 

What is Prediabetes?

According to the Fasting Plasma Glucose test, a person is prediabetic when their blood sugar is between 100 and 125 mg/dl, or in the AIC test, the number falls between 5.7% and 6.4%. The AIC test measures the percentage of glucose attached to blood cells in the past 2 to 3 months.  

Ways to start Reversing Prediabetes Naturally

It is possible to reverse prediabetes; however, some lifestyle changes must occur. Many people have successfully reversed prediabetes and thus proved that it is achievable when serious and determined. Let’s see how to control prediabetes without medication. 

1. Shed a few pounds

Excess fats in the body lead to insulin resistance, leading to an increase in blood sugar. Therefore, a person with prediabetes needs to reduce weight, as this will help lower the blood sugar level. Start exercising daily for 15-30 minutes. Do any one of exercises like yoga, jogging, skipping, or walking every day? Eat 5 to 6 small-sized meals throughout the day instead of eating three large meals. It is also essential to follow a pre diabetic diet plan. 

2. Choose the right foods

Processed food is the most significant risk factor for people with diabetes since it has added fats, calories, and sugar without nutritional value. Eating pure food with good nutritional value reverses prediabetes in thin and overweight people diagnosed with diabetes. Include low fat and low-calorie foods like fruits with complex carbs, vegetables, whole grains, lean meats, healthy fats, like avocado and fish, etc., in a diet plan for people living with diabetes. The right foods will help to reduce blood sugar levels.

3. Avoid certain foods

Avoid eating processed foods high in calories, fats, and sugars. Food with high red meat is also risky. Don't eat simple carbohydrates and refined carbohydrates-giving foods like yogurt, pizza dough, white bread, pasta, pastries, etc.  Simple or refined carbohydrates get absorbed readily, leading to a hike in blood glucose levels.

4. Increase fiber intake

Fiber is a component present in fruits, vegetables, grains, nuts, and legumes that your body cannot easily digest or absorb. Fibers help reduce blood sugar levels as well as weight. They reduce the absorption rate of glucose in the body, thus preventing the sudden rise of glucose levels. Eat fruits like kiwi, grapes, etc., green leafy vegetables rich in fibers. 

5. Choose the right beverages

A person living with diabetes can opt for drinks low in sugars and calories like water, seltzer water, unsweetened tea, herbal tea, unsweetened coffee, vegetable juice, low-fat milk, milk alternatives, green smoothies, sugar-free lemonade, kombucha. Drinking water helps to reduce blood sugar levels, so intake as much as you can. Drink at least 8-10 glasses of water each day, especially when the climate is hot and humid.  

6. Embrace regular exercise

It is proven that low activity levels are associated with higher blood sugar levels, even in adults who are at a healthy weight. Stretching exercises for diabetes peoples will increases blood flow, joint motion range, and prevents injuries. Aerobic exercises for diabetes will help to strengthen muscles and keep our hearts healthy.  Approximately five hours of exercise per week should be the goal for everyone to keep fit. Take walks after afternoon and evening/night meals. An underweight person should also combine exercising with a proper diet, since exercise can reverse prediabetes. 

7. Monitor your blood sugar with your doctor

Persons with prediabetes, over the age of 60, with a high body mass index (BMI) and a history of gestational diabetes, have a higher risk of developing type 2 diabetes. Doctors prescribe medications like Metformin to regulate blood sugar levels in such cases. In comparison, persons without the above factors and diagnosed with prediabetes should check their blood sugar level every year. It is recommended that people 45 years and above must be screened annually. At the same time, someone overweight or with a family of diabetes must consult a doctor sooner. 

8. Ensure you get enough sleep

If sleeping hours are less than seven, there is an increase in insulin resistance. Thus, it is compulsory for a person with prediabetes to sleep for 7.5-8 hours every night for vital health.  If you have insomnia or suffer from snoring, a sign of sleep apnea, experts recommend seeking doctors' advice. It is crucial to maintain a regular sleep schedule and hygiene practices of sleeping.

9. Reduce your stress

Physical stress is one of the factors responsible for the increase in blood sugar levels. Well-managing stress levels benefit in two ways -- it will reduce blood sugar levels and weight. Manage stress levels by employing breathing and relaxation techniques. Also, yoga is a great way to manage and relieve stress. If you are not able to manage stress, then consult a doctor. 

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Prediabetes is when the blood sugar level is more than normal but not crossing the level, diagnosed as diabetes type 2. Reverse this condition by using a prediabetes diet plan that helps reverse adverse effects and practising good lifestyle habits, as mentioned above. So, there is no need to stress over prediabetes. 

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