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Are you one of the 88 million Americans who have walked into a doctor’s office and been told you have prediabetes?
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Although 1/3 of Americans have this disease, about 84% of them do not even know that they are prediabetic. And because of this discrepancy, many people are not clear about what prediabetes is, what are the symptoms of prediabetes or how to treat it.
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The good news is that prediabetes is not only treatable, but reversible! And the best part is that you can reverse prediabetes naturally. To achieve this goal, it is necessary to make important lifestyle changes before it worsens and becomes type 2 diabetes.
The lifestyle changes you must make to reverse prediabetes are: eat a prediabetes diet, drink water, exercise regularly, lose weight, quit smoking, and consider medications/medications.
This article will address all the questions you have about prediabetes, including what it is, how to manage symptoms, what to eat, and most importantly how to completely reverse it.
Prediabetes is when the level of sugar in the blood is higher than normal, ie MORE than 100 mg/dl. Generally, blood sugar levels for prediabetes should be 100 – 125 mg/dl (5.6 – 7.0 mmol/L). Therefore, the word pre (before) diabetes means just that – the state before diabetes occurs. This is why some people refer to prediabetes as borderline diabetes.
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When fasting blood sugar is between 100 – 125 mg/dl (5.6 – 7.0 mmol/L), it is often referred to as fasting glucose.
Impaired glucose tolerance is the term used to describe readings taken within 2 hours between 140 – 199 mg/dl (7.8 – 11.0 mmol/L) after an oral glucose load of 75 grams.
Therefore, the best way to test and confirm prediabetes is to observe one of these two states: fasting glucose deficiency or glucose tolerance.
The exact cause of prediabetes is unknown. However, researchers have found that this may be due to insulin resistance. And both family history and genetics can play a role as well.
Can You Reverse Type 2 Diabetes And Prediabetes?
Insulin resistance is when cells in the body do not respond properly to insulin. This leads to a buildup of glucose in the blood because insulin no longer helps it enter the cells. If your blood sugar level (glucose concentration in the blood) is between 100-125 mg/dl, you are considered prediabetic.
As mentioned earlier, insulin resistance is considered a cause of prediabetes. And therefore, there are no real symptoms associated with prediabetes. Both conditions have no symptoms (unlike type 2 diabetes) and are often difficult to diagnose without blood work.
However, it is important to know which signs of prediabetes may be present in some people. If you have dark spots, belly fat, and/or skin tags – take this as a sign that you may be insulin resistant and have diabetes.
Better signs of prediabetes symptoms can be found in the feet (discomfort and/or pain in the hands and feet). It has recently been observed that some patients who have experienced pins and needles or painful hands and/or feet have been diagnosed with diabetes. Ask your doctor to check your feet and test your blood sugar if you suspect this may be the case for you.
Read] The Prediabetes Diet Plan: How To Reverse Prediabetes And Prevent Diabetes Through Healthy
Today there are symptoms that can indicate that you have progressed from prediabetes to type 2 diabetes. These are the following:
Note that the 3 most common symptoms of undiagnosed diabetes are excessive hunger, increased thirst, and frequent urination. Make sure you stay alert if these symptoms start to appear and make an appointment to see a doctor.
A prediabetes diet is when you prioritize eating nutrient-dense foods and eating less processed carbohydrates.
The main goal or goal is to reverse prediabetes so that it does not become type 2 diabetes.
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Reversing prediabetes is possible when you focus on eating certain foods regularly and avoiding others. Also through a healthy lifestyle that includes regular physical activity, stress management and maintaining good sleep.
Give more importance to eating non-starchy vegetables. Unlike starchy vegetables, they won’t raise your blood sugar. This is why it is important to focus on eating a low-carbohydrate diet during the prediabetes transition period. Eating foods that stabilize glucose and insulin levels is important during this time.
The glycemic index is a scale that ranks carbohydrate foods or beverages from 0 to 100 based on the amount of glucose in the blood after consumption. Low GI foods (≤ 55 GI) are considered better for people with diabetes because of their slow and steady rise in glucose. Foods with a high GI (≥ 70 GI) increase blood glucose at a higher and faster rate and should be avoided as much as possible by diabetics and type 2 diabetics.
Therefore, eating fruits with a lower glycemic index ensures that the sugar in your body will be stable and avoid dangerous spikes.
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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. Healthy sources of fat are essential when you’re on a prediabetic diet because they help you feel full and satisfied for longer. Sometimes when you cut out unhealthy food sources, you may feel hungry and look for something to replace that feeling. Eating good sources of fat and protein can combat this feeling.
Good sources include legumes (beans and lentils) and whole grains. High fiber foods are essential throughout the day to not only fill you up but also help balance your cholesterol levels. A diet for prediabetes and high cholesterol should include foods high in fiber. Avoiding eating these foods while you’re trying to stabilize your blood sugar means eating smaller portions each day.
Help stabilize glucose levels and keep you full and satisfied for longer. They also provide the body and muscles with support and nutrients.
Digested foods provide your gut with more good bacteria. It is necessary for people with diabetes and diabetes because increasing the amount of bacteria in the gut can improve digestion and stabilize your blood sugar.
How To Reverse Prediabetes Naturally!
It causes a sudden spike in blood sugar and is generally found to be higher on the glycemic index. Mostly because they have been stripped of all the nutrients and fiber that makes them equal to empty calories.
Will raise blood glucose levels the fastest and fastest and therefore should be consumed in limited quantities (or avoided if possible).
This includes fried foods as they are generally higher in trans fats and ingredients such as margarine, shortening, pre-packaged foods, processed foods, etc.
Tend to masquerade as healthier alternatives to full-fat products. Be aware that this is not true and they are low in fat because the manufacturer has replaced the food with more sugar or an unhealthy secret.
Can Type 2 Diabetes Be Reversed Through Weight Loss?
Empty calories once with no nutritional value. They generally contain added sugar, salt and/or preservatives. All this causes an increase in blood sugar.
It is not good to eat regularly because you don’t know how much you have added. Buy something with no added ingredients. That way, you can add whatever you need to the item.
Can directly raise blood pressure in prediabetics and should be limited to prevent complications such as heart disease.
Have too many hidden ingredients like added sugar in the form of syrups and toppings and can raise blood sugar afterwards.
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Is full of fast-digesting carbohydrates that cause a lot of sugar. Drink other alcoholic beverages in moderation.
Drinking enough water is one of the factors that can help you control your prediabetes.
Researchers have found a significant link between obesity and dehydration. Increased hydration may be associated with weight loss so it is important to consider this option. This is why drinking more water and getting water from certain foods such as vegetables and fruits can be beneficial for overweight and obese people.
No there isn’t. It has more to do with how much regular physical activity you do in a week. So is the amount of non-exercise activity thermogenesis (NEAT) you do in a day.
Your Prediabetes Diet Food List: 7 Foods To Prevent Diabetes
Now there are activities that may help BURN fat more than other activities (ie running a mile vs. walking slowly for 10 minutes). But that shouldn’t stop you from getting started.
The amount of movement you do is just as important if not more important than doing a single exercise that burns more fat.
All of these are some
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