Key Takeaways
If your doctor has told you that you have prediabetes, you may feel shocked and rattled. And while there is work to do, you can also think of this warning as a great opportunity to manage your blood sugar better and get your health back on track.
After all, most people don’t get to be in your position. Despite the fact that 98 million Americans are living with prediabetes, 80% don’t know they have it, according to the Centers for Disease Control and Prevention. Prediabetes is when your blood sugar levels are higher than normal but not high enough to be considered diabetes. It is diagnosed with tests that look at your blood glucose levels. The most basic is a blood test that measures your fasting plasma glucose. Readings between 100 and 125 mg/dL fall into prediabetes territory. However, your doctor may also—or alternatively—measure your A1C levels. Numbers greater than 5.7% and below 6.5% are also considered prediabetes.
Fortunately, it’s possible to reverse prediabetes to normalize your blood glucose levels. “Lifestyle and dietary modifications in the beginning stages of prediabetes can be the determining factor if you develop type 2 diabetes or not,” says Bridget Wood, RD, CDCESa registered dietitian and owner of Bridget Wood Wellness. In fact, the right lifestyle changes can cut the risk of diabetes in half. That’s a huge deal because the consequences of not taking action are big. Uncontrolled diabetes is associated with complications such as heart attack, stroke and kidney failure.
So, if you’ve just found out you have prediabetes, here are the things diabetes experts want you to do for better blood sugar and overall health.
It might be a surprising piece of advice, but that’s the first thing Wood says to clients. When you look into the future, type 2 diabetes does not have to be part of it. And you also don’t have to tackle this alone. “There are resources such as diabetes prevention programs, and if you need more individualized care, working with a registered dietitian nutritionist can help you manage everything at first without feeling overwhelmed,” she says.
There are a couple of resources to look at. First, the CDC currently offers an online tool that can help you locate a diabetes lifestyle change program near you. Second, the Academy of Nutrition and Dietetics also has a search tool to find a nutrition expert. All you have to do is enter your ZIP code or city and you can then filter by specialty—in this case, diabetes.
It’s easy to dwell on what you need to remove from your diet. But it can be a more effective change to decide what you can add in to make your eating routine healthier. And the place to start? Add more plant foods. “I encourage focusing on eating more plants, such as fruits, vegetables, whole grains, beans, nuts and seeds, and eating less meat,” says Sheri Gaw, RDN, CDCESowner of Sheri The Plant Strong Dietitian. “Unlike animal foods, plants provide fiber, which supports weight management, blood sugar management and lower cholesterol.” She points to a research review that concludes a vegetarian eating pattern may help the body use insulin more efficiently, promote a healthier BMI, and lower body fat and cholesterol levels. Not sure where to start? Grab meal ideas from one of these plant-based diabetes-friendly dinners.
While dietary management can be a good starting point, increasing movement can be another tool to improve insulin function, which may delay or prevent progression to type 2 diabetes, Wood says. Gaw adds that exercise both helps cells take up sugar for energy and supports weight loss. And the resulting weight loss can be especially beneficial for your long-term blood sugar. According to the CDC, losing as little as 5% to 7% of a person’s body weight has been shown to reduce the risk of developing diabetes by 58%.
While any form of movement is a bonus, if you really want to whip your blood sugar into shape, try a combination of moderate-intensity cardio (such as brisk walking) and resistance training. Research has found that this combo was more effective than either type of exercise alone (or no exercise at all) in improving blood sugar, weight loss and heart health in people with prediabetes. However, even walking can help. Our 30-day walking plan to lower blood sugar can get you started.
“Sugar-sweetened beverages can be a significant source of added sugar and can have more carbohydrates than some of the meals people are consuming if they’re not being mindful of their choices,” says Wood. They are also known to be problematic for heart health. So, if you’ve just been diagnosed with prediabetes, now is a great time to focus on decreasing your intake of sugary beverages like soda, sweet tea and sugar-spiked lattes.
If you’re not sure where to start, Wood recommends trying one of the many no- or low-sugar soda alternatives out there these days, such as sparkling flavored waters and low-sugar pre- and probiotic sodas. For more inspo, check out our list of no-added-sugar drinks that are healthy and hydrating.
People with prediabetes are more likely to get less sleep than they need, research shows. Adding fuel to the fire: Getting insufficient sleep is associated with a higher risk of prediabetes. “Poor sleep hygiene can be a hidden source of inflammation and can increase insulin resistance over time, ultimately leading to chronic illness like type 2 diabetes,” says Wood. That said, overhauling your sleep habits takes time. One impactful place to start is by striving for more consistent sleep, meaning going to bed and waking up at regular times. Like insufficient sleep, research suggests that inconsistent sleep is associated with a higher risk of diabetes, as it may promote inflammation.
7-Day Meal Plan for Prediabetes, Created by a Dietitian
The news that you have prediabetes may get you down at first. But now that you know you have elevated blood sugars, you have the opportunity to take back control of your health. The first step is to not panic. Then, seek out help from professionals like a registered dietitian who can help you make changes to your habits to better manage your blood sugar. Those may include moving toward a more plant-based diet, reducing your intake of sugar-sweetened beverages, fitting in physical activity and prioritizing good sleep. The habit you start with is up to you, says Gaw: “I recommend focusing on the one you are ready to change first.
