How to Reverse Prediabetes. It is surprisingly easy to stop this condition from developing into full-blown diabetes. By Jill Weisenberger, M.S, RDN , CDCES Nutrition Solutions Bottom Line Health Adapted from Food, Facts and Fads
More than 96 million American adults have prediabetes — Blood sugar levels lower than type 2 diabetes but higher than normal. However, there is good news. Decades of research tells us that reversing prediabetes by restoring your blood sugar to normal levels if possible by making a few lifestyle adjustments. Much comes the results of a program called the Diabetes Prevention Program (DPP), a – 3 year-long study with 3,000 ,participants. Prediabetes has no obvious symptoms, only a few metabolic markers that can tell us how progressive the disease may be in time. It’s more likely if you have excess weight, smoke, are inactive, sleep poorly, have high blood pressure, low (good) HDL cholesterol, or heart disease. These factors become suggestive that these risk factors should be tested and monitored for susceptibility to diabetes type 2. If you discover that you have prediabetes (preferably there are some things you can do: improve your diet, increase your activity, and lose a little weight (if overweight) all with the permission of your primary care physician and assessment of the above risk factors.Improve Your Diet There is no best diet to lower high blood sugar. Rather, you should eat nutrient-dense foods like fruit, vegetables, whole grains, beans, nuts, lean meats, fish, and low fat and non-fat dairy (no surprises there!!!) However, there is one category you should avoid: sugar sweetened soft drinks, fruit drinks, energy drinks, sports drinks, sweetened teas, and coffee beverages with added sugar. Watch the snacks – our diets are often snack heavy which encourages the intake of highly processed foods loaded with carbs, salt, fat and sugar. Stay away from keto, low fat, low carb, low fat- all these “diets” require willpower or deprivation of some kind that encourages binge eating. Increase activity
Keep it simple – avoid gyms and exercise programs (unless you are highly structured and motivated. “Enjoy walking? If you do, set aside at least 5 minutes every day rather than longer periods just two or three times weekly. A daily behavior is more likely to become a habit. Gradually increase the daily time you spend walking, until you’re walking about 20 to 30 minutes every day.”
Lose a Little weight“
In one study, people at high risk for developing type 2 diabetes who lost just 5 percent of their body weight improved the function of their pancreatic beta cells and decreased insulin resistance. Use small dishes (9 inches) Eat from a dish – no reaching into boxes or bags” Sometimes just a few small changes can make a big difference.
FOOD, FACTS and FADS 