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Are you one of the 88 million Americans who walked into your doctor’s office and were told you have prediabetes?
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Despite 1/3 of Americans having the condition, about 84% of them don’t even know they are prediabetic. And because of this discrepancy, many are not even clear on what prediabetes is, what prediabetic symptoms are, or how it can be treated.
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The good news is that not only can it be treated, but prediabetes can be reversed! And the best part is that you can reverse prediabetes naturally. To achieve this goal, substantial lifestyle changes must be made before it worsens and becomes type 2 diabetes.
The lifestyle changes you need to make to reverse prediabetes are: eat a prediabetes diet, drink water, exercise regularly, lose weight, quit smoking, and consider supplements/medications.
This article will discuss all the questions you may have about prediabetes, including what it is, how to manage the symptoms, determine which foods to eat, and most importantly, how to reverse it completely.
Prediabetes is when blood sugar is higher than normal, meaning OVER 100 mg/dl. To be diagnosed as prediabetic, the prediabetic range of blood sugars should generally be 100-125 mg/dL (5.6-7.0 mmol/L). So the term pre (before) diabetes means just that – the condition just before diabetes develops. This is why some sometimes call prediabetes borderline diabetes.
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When fasting blood sugar levels are in the prediabetic range of 100-125 mg/dL (5.6-7.0 mmol/L), decreased fasting glucose is the term often used to describe this.
While impaired glucose tolerance is the term used to describe a measurement taken between 140 – 199 mg/dL (7.8 – 11.0 mmol/L) after 2 hours after a 75 gram oral glucose load.
So the best way to test for and confirm prediabetes is to check for one of these two conditions: impaired fasting glucose or impaired glucose tolerance.
The exact cause of prediabetes is not known. However, researchers have found that it is most likely a result of insulin resistance. And both family history and genetics can also play an important role.
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Insulin resistance is when the cells in the body stop responding properly to insulin. This leads to a buildup of glucose in the blood as insulin no longer helps it enter the cell. When the blood sugar range (accumulation of glucose in the blood) is between 100-125 mg/dl, you are considered prediabetic.
As mentioned earlier, insulin resistance is believed to be a cause of prediabetes. And as such, there are no real symptoms commonly associated with prediabetes. Both conditions have no telltale signs (unlike type 2 diabetes), making it difficult to diagnose without blood tests often.
However, it is helpful to know what signs of prediabetes MAY be seen in some individuals. If you have dark patches of skin, belly fat, and/or skin tags, consider that a sign that you may be becoming insulin resistant and prediabetic.
An even better indicator of prediabetes symptoms can be seen in the feet (tingling and/or pain in the hands and feet). It has recently been investigated that some patients who experienced tingling or painful hands and/or feet were diagnosed with prediabetes. Ask your doctor to check your feet and have your blood sugars tested if you suspect this could be you.
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Now, there are symptoms that may indicate that you have progressed from prediabetes to type 2 diabetes. And they are as follows:
Note that the 3 most common symptoms of undiagnosed diabetes are excessive hunger, increased thirst, and frequent urination. Be sure to remain vigilant if any of these symptoms begin to appear and make an appointment to see a doctor.
A prediabetes diet is when you prioritize eating more whole, nutrient-dense foods and eating fewer processed and refined carbohydrates.
The main goal or goal is to reverse prediabetes so it doesn’t turn into type 2 diabetes.
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Reversing prediabetes is possible when you focus on eating certain foods regularly and avoid others. As well as by leading a healthier lifestyle, which includes regular exercise, managing stress and maintaining good sleep hygiene.
Put more emphasis on eating non-starchy vegetables. They will not raise blood sugars, unlike starchy vegetables. Therefore, it is important to focus on eating foods that are lower in carbohydrates during the prediabetes reversal period. It is important during this time to eat foods that stabilize your glucose and insulin levels.
The glycemic index is a scale that ranks carbohydrate-containing foods or drinks from 0 to 100, depending on how much blood glucose levels rise after consumption. Low GI foods (≤ 55 GI units) are considered better for prediabetics because of their slow and steady rise in blood glucose levels. High GI foods (≥ 70 GI units) raise blood glucose faster and faster and should be avoided as much as possible by people with prediabetes and type 2 diabetes.
Therefore, eating fruits with a lower glycemic index will keep your sugars stabilized and prevent a dreaded spike.
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Healthy fats that are mono- and polyunsaturated fats include avocados, olives, olive oil, coconut oil, avocado oil, nuts and/or seeds. Healthier sources of fat are essential if you’re on a prediabetic diet, as they help you feel full and satisfied for longer. Sometimes you get hungry and look for something to replace that feeling when you consume less healthy sources of carbohydrates. Eating good sources of fat and protein can completely counter that feeling.
Good sources of fiber are legumes (beans and lentils) and whole grains. High-fiber foods are much needed in a day, not only to fill you up, but also to help stabilize cholesterol levels. A diet for prediabetes and high cholesterol should consist of high-fiber foods. The caveat to eating these foods at a time when you’re trying to stabilize your blood sugars means eating a smaller portion each day.
Helps stabilize glucose levels and keep you feeling full and satisfied for longer. They also provide the body and muscles with functional support and nutrients.
Fermented foods provide your gut with a higher number of good bacteria. This is necessary for prediabetics and diabetics, as increasing the amount and diversity of your gut bacteria can improve digestion and stabilize your sugars.
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Cause a sudden spike in sugars and are generally found to be higher on the glycemic index. This is mainly because they’re stripped of all nutrients and fiber, equating to a whole lot of empty calories.
Will cause the blood glucose level to rise the quickest and fastest and should therefore be eaten in limited amounts (or avoided if possible).
This includes anything fried as it is generally higher in trans fats and substances such as margarine, shortening, pre-packaged goods, commercial baked goods etc.
Tend to mask themselves as the healthier alternative to full-fat products. Please note that this is not true and they contain less fat because the manufacturers replaced the food with more sugar or some hidden unhealthy ingredient.
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Again empty calories with no nutritional value. They generally consist of added sugars, salt and/or preservatives. All this results in a spike in blood sugar.
Are not good to eat regularly because you don’t know how much has been added. Buy items that do not contain any added ingredients. This way you can add everything you need to the item yourself.
Can directly increase blood pressure in prediabetes and should be limited to avoid complications such as heart disease.
Have too many hidden ingredients such as added sugar in the form of syrups and toppings and can significantly increase blood sugars afterwards.
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Is essentially filled with quickly absorbed carbohydrates, resulting in a huge sugar spike. Instead, drink other alcoholic beverages in moderation.
Drinking enough water is actually one of the factors that can help you take control of your prediabetes diagnosis.
Researchers have found that there is a significant link between obesity and insufficient hydration. Increasing hydration may be associated with weight loss, so it’s important to explore this option. That is why drinking more water and getting hydration from certain foods such as fruits and vegetables can be beneficial for overweight and obese individuals.
No, there isn’t. It has more to do with how much regular exercise you do in a week. As well as the amount of non-exercise activity thermogenesis (NEAT) you do in a day.
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Now, there are activities that can help BURN more fat than other activities (i.e. running for miles versus 10 minutes of slow walking). But this shouldn’t stop you from getting started.
The amount you move is just as important, if not more important than doing an exercise that burns more fat once.
These are all single
