Prediabetes, often known as borderline diabetes, is a warning sign that your blood sugar levels are higher than normal but not yet in the diabetic range. The good news is that it's reversible. Making simple yet consistent changes to your diet and lifestyle can help restore healthy glucose levels. Focus on eating fiber-rich foods like whole grains, legumes, vegetables, and fruits with low glycemic index. Avoid sugary drinks, refined carbs, and highly processed foods that cause rapid spikes in blood sugar. Regular exercise, maintaining a healthy weight, managing stress, and getting quality sleep are also key steps to naturally reverse prediabetes and prevent type 2 diabetes.
CLICK HERE TO CHECK YOUR BMI
According to Tara Seymour, an advanced practice clinical dietitian and diabetes educator at Johns Hopkins, the key to preventing prediabetes from progressing is adopting a balanced and sustainable diet along with change in lifestyle.
"People with prediabetes do not have to eliminate entire food groups,” she explains. "All foods can fit in the meal plan, and patients should steer clear of fad diets and other strategies that promise quick fixes, since their claims are not supported. We encourage making gradual behavior changes. Small changes can lead to big results,” hopkinsmedicine.org quoted Seymour as saying.
According to hopkinsmedicine.org, Seymour considers the Mediterranean diet the gold standard for managing prediabetes, highlighting its focus on whole grains, lean proteins, and healthy fats. She also directs patients to meal planning resources from the Centers for Disease Control and Prevention (CDC) and the MyPlate guidelines developed by the US Department of Agriculture and adapted by the American Diabetes Association (ADA).
ALSO READ: Want to reverse prediabetes? Exercise 150 minutes a week and add these superfoods to control blood sugar
Seymour recommends choosing balanced meals that include lean protein, low-fat dairy, and plenty of fiber. She suggests opting for cereals with at least five grams of fiber per serving, along with whole fruits, vegetables, and whole grains. For meal portions, she advises following the MyPlate method as advised by ADA: Fill 50% of your plate with nonstarchy vegetables like leafy greens, 25% with healthy carbohydrates such as brown rice, farro, or quinoa, and the remaining 25% with lean proteins like chicken, turkey, fish, or tofu - preferably grilled, baked, or steamed instead of fried. Seymour emphasizes that all types of fruit are generally safe and beneficial for people with prediabetes, with the exception of pomegranate juice and grapefruit.
ALSO READ: Have diabetes? Try this 7-day meal plan crafted by experts for aging strong
Avoid consuming too many added sugars by cutting back on sugary drinks, cakes, cookies, candy, and processed snacks. Control portion sizes of refined carbohydrates such as white bread, white rice, and white pasta. Aim for 25 to 30 grams of fiber daily by eating a variety of fruits, vegetables, and whole grains. Also, limit saturated and trans fats by choosing lean protein sources, low-fat dairy products, and cooking methods like grilling or baking instead of frying.
Adopting well-balanced meals rich in fiber and nutritious foods, combined with regular physical activity, can help individuals with prediabetes take control of their health and lower their risk of developing type 2 diabetes.
Staying active is key to preventing diabetes and improving heart health. Seymour advises at least 150 minutes of moderate to vigorous exercise per week or aiming for 10,000 steps a day, with medical clearance before starting new routines.
Maintaining a healthy weight is equally important as she recommends keeping a BMI below 25. Losing even 5-10% of body weight can significantly lower A1C levels. Sleep also plays a vital role; seven to eight hours nightly helps control cravings and blood sugar.
Avoiding alcohol and tobacco can further reduce risks of diabetes, heart disease, and metabolic syndrome. Finally, Seymour urges regular monitoring of key health numbers - A1C, blood pressure, and cholesterol - and scheduling at least yearly blood tests to stay proactive in managing prediabetes and preventing progression to type 2 diabetes.
Disclaimer: The article is for general information or educational purposes only, and is not a medical advice. Please consult your doctor as this is not a substitute for professional help.
CLICK HERE TO CHECK YOUR BMI
According to Tara Seymour, an advanced practice clinical dietitian and diabetes educator at Johns Hopkins, the key to preventing prediabetes from progressing is adopting a balanced and sustainable diet along with change in lifestyle.
"People with prediabetes do not have to eliminate entire food groups,” she explains. "All foods can fit in the meal plan, and patients should steer clear of fad diets and other strategies that promise quick fixes, since their claims are not supported. We encourage making gradual behavior changes. Small changes can lead to big results,” hopkinsmedicine.org quoted Seymour as saying.
According to hopkinsmedicine.org, Seymour considers the Mediterranean diet the gold standard for managing prediabetes, highlighting its focus on whole grains, lean proteins, and healthy fats. She also directs patients to meal planning resources from the Centers for Disease Control and Prevention (CDC) and the MyPlate guidelines developed by the US Department of Agriculture and adapted by the American Diabetes Association (ADA).
ALSO READ: Want to reverse prediabetes? Exercise 150 minutes a week and add these superfoods to control blood sugar
WHAT TO EAT IF YOU HAVE PREDIABETES?
Seymour recommends choosing balanced meals that include lean protein, low-fat dairy, and plenty of fiber. She suggests opting for cereals with at least five grams of fiber per serving, along with whole fruits, vegetables, and whole grains. For meal portions, she advises following the MyPlate method as advised by ADA: Fill 50% of your plate with nonstarchy vegetables like leafy greens, 25% with healthy carbohydrates such as brown rice, farro, or quinoa, and the remaining 25% with lean proteins like chicken, turkey, fish, or tofu - preferably grilled, baked, or steamed instead of fried. Seymour emphasizes that all types of fruit are generally safe and beneficial for people with prediabetes, with the exception of pomegranate juice and grapefruit.
ALSO READ: Have diabetes? Try this 7-day meal plan crafted by experts for aging strong
WHAT NOT TO EAT IF YOU HAVE PREDIABETES?
Avoid consuming too many added sugars by cutting back on sugary drinks, cakes, cookies, candy, and processed snacks. Control portion sizes of refined carbohydrates such as white bread, white rice, and white pasta. Aim for 25 to 30 grams of fiber daily by eating a variety of fruits, vegetables, and whole grains. Also, limit saturated and trans fats by choosing lean protein sources, low-fat dairy products, and cooking methods like grilling or baking instead of frying.
LIFESTYLE CHANGES TO REVERSE PREDIABETES
Adopting well-balanced meals rich in fiber and nutritious foods, combined with regular physical activity, can help individuals with prediabetes take control of their health and lower their risk of developing type 2 diabetes.
Staying active is key to preventing diabetes and improving heart health. Seymour advises at least 150 minutes of moderate to vigorous exercise per week or aiming for 10,000 steps a day, with medical clearance before starting new routines.
Maintaining a healthy weight is equally important as she recommends keeping a BMI below 25. Losing even 5-10% of body weight can significantly lower A1C levels. Sleep also plays a vital role; seven to eight hours nightly helps control cravings and blood sugar.
Avoiding alcohol and tobacco can further reduce risks of diabetes, heart disease, and metabolic syndrome. Finally, Seymour urges regular monitoring of key health numbers - A1C, blood pressure, and cholesterol - and scheduling at least yearly blood tests to stay proactive in managing prediabetes and preventing progression to type 2 diabetes.
Disclaimer: The article is for general information or educational purposes only, and is not a medical advice. Please consult your doctor as this is not a substitute for professional help.
