Prediabetes refers to the condition in which the blood sugar levels in your body are higher than what’s normal, but not high enough to diagnose you with having diabetes. If you get diagnosed with this, it is a sign that you could develop type 2 diabetes if you don’t make the necessary changes to your lifestyle and diet to reverse prediabetes.
A prediabetes diagnosis comes when you have the following conditions:
- Fasting blood glucose of 100-125 mg/dl
- Hemoglobin A1C of 5.7-6.4 percent
- Oral glucose tolerance test between 140-190 mg/dl
This diagnosis indicates that your body does not know how to put insulin into good use. You owe it to insulin to help your body use and store fat and sugar properly. Proper usage of insulin shows in how your blood sugar gets elevated after eating, how your pancreas continues to release insulin that helps unlock your cells, and how unlocked cells use glucose to power your body with energy.
The good thing is that you can pursue a healthier lifestyle and diet to reverse prediabetes. These include the following.
You need to move your body more if you want to lower your risk of developing diabetes after a prediabetes diagnosis. It is especially good for you if you exe2rcise because doing so will make your muscles use the extra blood sugar stored in your body. This results in weight loss and teaches your body about the effective use of insulin.
2. Reduce your weight by about 5 to 7 percent
This is especially important if you are overweight, a condition that increases your risk of developing diabetes. It may be a daunting task, but if you lock your eyes on the goal of shedding around to 5 to 7 percent of your weight, it makes the task look less challenging. Then, you build up on that confidence and lose some more until you’ve reached a healthy weight. Losing weight also lowers inflammation, which is one of the signs of insulin resistance.
3. Increase vegetable intake
If you want to plan a diet to reverse prediabetes, make sure your meal plans include more vegetables. Your goal should be to fill half of your plate with veggies every single meal. Introduce more fibers from vegetables to your meals to help your body deal with glucose better. If you are not a big fan of vegetables, you have to learn to eat more of them. But for now, you can try to sneak more of them into your diet through milkshakes, morning smoothie, or veggie ingredients in your pasta.
4. Learn more about carbohydrates
When considering a diet to reverse prediabetes, you should know more about carbs. One thing to take note of is that while all carbs turn to glucose in your blood, they are not created equal. It does not mean that you should give up and eat cake instead of brown rice because they all become glucose anyway. There are three main types of carbs, including simple carbohydrates, refined carbohydrates, and complex carbohydrates.
Simple carbs are considered as fast-acting carbs that trigger a sudden rise in blood sugar levels. These are obtained from fruits, milk, maple syrups, juices, honey, and yogurt.
Refined carbs are similar to simple carbs in the sense that they are also fast-acting carbohydrates. These come from food sourced from plants but got processed to remove their whole grains.
Complex carbs refer to carbohydrates that the body takes longer to break down and get absorbed into the body slower than other types of carbs. They stabilize blood sugar levels. You can find them in whole grains, beans, and vegetables, which should all be included in your diet to reverse prediabetes.
Consult your doctor to help you manage the symptoms of prediabetes. In some cases, it can be reversed through proper physical activities and nutrition. Others may be prescribed a drug to help stabilize their blood sugar levels.
If you get the prediabetes diagnosis, don’t ignore it. Do something about it and take control over it instead of the other way around. Change your diet and lifestyle, feel better, and prevent diabetes.