10 Dietary Habits & Changes to Reverse Prediabetes

Close to 136 million in India may have Prediabetes.

If you have been diagnosed with Prediabetes, don’t be disheartened.

It is true that maybe being diagnosed with Prediabetes can increase your odds of Type 2 Diabetes, but it can be reversed with some doable tweaks in diets and lifestyle.

While the exact cause of Prediabetes is yet to be discovered, and the research is ongoing, it is associated with insulin resistance, which is a disease in which your cells stop responding to the hormone insulin.

However, a proper understanding of the condition and knowing what measures can help is essential.

So, let’s dig in to find what Prediabetes is and what measures can help you reverse them.

What is Prediabetes?

In simple words, Prediabetes is when your blood glucose levels are higher but are not high enough to be called Type 2 Diabetes. While the new reason is still unknown, it usually occurs when the body’s cells become insulin-resistant. As a result, glucose starts to build in the blood instead of being absorbed by cells for energy.

Whether you have symptoms or not, being prediabetic can surely put you at higher risk of Type 2 Diabetes and heart problems, stroke, and other chronic conditions.

So, how exactly do I know that I have Prediabetes?

It is often asymptomatic, which leads to a delay in diagnosis and other complications. While obvious symptoms are missing at an initial stage, your body may still give you signals like:

• Increased thirst: making you feel more thirsty even after drinking an adequate amount of water.
• Frequent urination: Besides feeling thirsty, your urge to pee may also increase, which is one of the signs of Prediabetes.
• Increased Hunger: Without any lifestyle changes, your blood sugar levels, thirst, and hunger may also increase.
• Slow-Healing Wonds: While your hunger or thirst may increase with Prediabetes, your wounds may take forever. This slow healing time could indicate that your blood sugar levels may not be in the right balance.
• Unintended Weight Loss: A change in weight without changing your diet or lifestyle could also be one of the signs of prediabetes that need to be confirmed with an accurate diagnosis.

There may be other signs and symptoms that you must watch out for, especially if you have a family history of Diabetes. So, considering early detection is essential.

How to diagnose Prediabetes Early?

Your doctor may suggest the HbA1C Test to measure your blood sugar levels. This test may help you diagnose Prediabetes and Diabetes. Early diagnosis can be a game-changer, as it helps you act and delay the development of Type 2 Diabetes and other complications while improving your overall health.

So, you or someone you know is diagnosed with Prediabetes?

What now?

Does that mean that you will 100% develop type 2 diabetes?

Well, firstly, it is important to understand that Prediabetes can only increase your risk of developing Type 2 Diabetes. Not everyone with Prediabetes develops Diabetes. According to the CDC, Prediabetes is reversible. 

So, how can we reverse and prevent it from turning into Type 2 Diabetes?

You just need to make a few tweaks in your dietary and lifestyle choices, which we have discussed below. Dig in to learn more.

10 Dietary Changes To Reverse Prediabetes:

• Cut Down On Added Sugar:

Prediabetes is a wake-up call, and it’s high time to rethink your diet and health to reduce your risk of Diabetes. Whenever it comes to Diabetes or Prediabetes, sugar always gets all the blame. While it is not the sole reason that adds bitterness to your health, controlling its intake, especially if you already have been diagnosed with Prediabetes, is essential to take control of your blood sugar levels.

Tip: Swap snacks and drinks with added sugar and naturally sweet foods like fruits. Fruits are best for satisfying cravings and keeping blood sugar levels in balance.

• Eliminate Sweetened Beverage:

Not just added sugar, cutting out on sugary drinks is another mantra that can help you get control over your blood sugar levels. Cutting back on Alcohol, Fruit Juices, Punch, Sweet Tea, Soda, and Energy Drinks can help you get control over your blood sugar levels and reverse Prediabetes.

Tip: For your overall health, the best option is to switch sugary drinks to plain water or other drinks that don’t contain added sugar, like coconut water.

• Count Your Carbohydrates:

While Carbohydrates are important for your body and are part of a healthy diet, being mindful of their intake is essential, especially when you have Prediabetes. It is because too much carbs can spike blood sugar levels, causing insulin resistance and increasing your likelihood of developing Type 2 Diabetes.

Tip: Not all carbohydrates are the same. Choose complex carbohydrates like whole grains, legumes, and vegetables and avoid simple carbohydrates.

• Drink Plenty Of Water:

Hydration is not just a key to good health but is also significant for maintaining blood sugar levels. Water with no calories, sugar, or carbs is a healthy drink that can help you reverse Prediabetes. Besides helping you stay hydrated, it helps regulate blood sugar levels, thereby improving insulin sensitivity.

Tip: Increase your water intake. If you are tired of plain water, you can even infuse it with fruits or herbs.

• Load Up On Vegetables:

Eating fresh vegetables and filling your plate with vegetables rich in fiber and non-starchy can benefit your health. Besides helping you feel full and satisfied, it can balance your blood sugar levels and reverse Prediabetes.

Tip: Carrots, broccoli, eggplant, cucumbers, spinach, lettuce, and other non-starchy vegetables can help balance your blood sugar levels.

• Fill Up On Fiber:

Fiber is your forever friend, whether you have been diagnosed with Prediabetes or not. Including fiber-rich food should be your top priority as it helps control blood sugar levels and lower your odds of heart disease.

Tip: Eating fiber-rich food can minimize your chances of overeating, ensuring proper blood sugar balance through your diet.

• Enjoy Fruits In Moderation:

Everyone should incorporate some healthy fruits into their daily diet for optimum health results, but there is no one-size-fits-all. Being packed with natural sugars, these are suitable in moderation, especially for those who have been diagnosed with Prediabetes.

Tip: Eating a clean diet packed with diabetes-friendly fruits can restore normal blood sugar levels and help prevent Type 2 Diabetes.

• Pack Yourself With The Right Protein:

Protein, an important building block of good health, is paramount in managing blood sugar levels. It increases insulin secretion, thereby reducing blood sugar levels. Adding it to the diet as a balanced meal can benefit your prediabetes reversal plan.

Tip: Overconsuming protein can increase insulin secretion and cause Type 2 Diabetes. Therefore, it is highly advisable to avoid overconsuming protein.

• Limit The Alcohol Consumption:

Alcohol is a form of carbohydrate that, if not taken in moderation, can spike blood sugar levels and cause a range of health issues. Limiting its intake is the foremost step towards managing blood sugar levels effectively, especially if you have been diagnosed with Prediabetes.

Tip: Besides adding to your risk of Diabetes, it adds to calories, thanks to being a calorie-dense drink. Therefore, it is better to watch the intake or ditch it altogether.

• Pull Back On Portions:

It is not just about eating right but also about eating the right way. Controlling your portion according to your health needs can lead to optimum health results and better blood sugar control. It can help reverse prediabetes and should be taken into consideration while planning your prediabetic meal.

Tip: Eat less in the appropriate proportion for paramount results.

Apart from eating healthy, certain other practices should be taken into consideration to reverse Prediabetes, such as:

Additional Tips To Reverse Prediabetes Are:

Daily Exercise: 

An Inactive Lifestyle is one of the major causes of most health issues, and Prediabetes is no different. Exercise should be a part of your daily lifestyle for better health management. Increasing insulin sensitivity can reduce blood sugar levels. Moreover, daily mild to moderate exercise can allow the cells in the body to use insulin efficiently.

Shed Extra Pounds:

Another major tweak you can make in your lifestyle is losing those extra pounds that may be a primary risk factor that can lead to type 2 diabetes. Hence, if you are overweight or obese, shedding those extra pounds can help you improve insulin sensitivity, lower blood sugar levels, and reduce the risk of Diabetes.

Quit Smoking:

Smoking is yet another factor that increases your risk for Diabetes and other chronic illnesses. It can cause insulin resistance, which makes it harder for your body to use it effectively. Therefore, quitting the habit would be highly advisable for improving long-term results.

Prioritize Your Sleep:

Compromising your sleep schedule can compromise your blood sugar levels and overall health. It can also influence insulin sensitivity, contributing to complications. Therefore, prioritize sleeping for 8-10 hours to manage blood sugar levels optimally.

Manage Stress Levels:

Lastly, chronic stress can contribute to higher sugar levels. Therefore, stress-management techniques should be practiced to control stress levels, which can further keep changes in blood sugar levels in balance.

Also Read: If you still have doubts about Prediabetes and ways to prevent it, read it.

https://redcliffelabs.com/myhealth/diabetes/understanding-prediabetes-steps-to-prevent-diabetes/ 

Being diagnosed with Prediabetes can be scary, as it fills you with tons of doubts, but remember, certain ways can help you reverse it and reduce your risk of developing Type 2 Diabetes.

Besides everything, a routine Diabetes Test is essential to measure, monitor, and manage blood sugar levels well. Redcliffe Labs is a Healthy India Ki Trusted Lab to book a routine Diabetes Test at home. From doorstep sample collection to delivering reports at your fingertips, we bring the best experience to your doorstep. So, book a Diabetes Test now.

If diagnosed early, a simple change in blood sugar levels can help you prevent even the worst of the condition. So, make periodic Diabetes checks a priority for effectively managing your blood sugar levels.