5 simple ways to help reverse prediabetes and maintain healthy blood sugar levels

So, your doctor delivered the news: your blood work suggests you are prediabetic. If you’re anything like me, panic begins. Your mind is racing. How could this happen? Questions flood your mind, especially about your diet. What should you eat? What should you avoid? How can you control this condition? Is it reversible?

These tips are based on research from Tara Seymour, advanced practice clinical dietitian and diabetes educator at Johns Hopkins, and Dr. Rick Gallop, past president of the heart and stroke foundation of Ontario, and author of the groundbreaking book, The Glycemic Index Diet.

What is prediabetes?
According to Seymour, people with prediabetes have fasting blood sugar levels that are elevated, but not to the point that they meet the criteria of type 2 diabetes. So what can you do to help your body maintain healthy blood sugar levels? 

Avoid sugary drinks
Did you know, a medium sized caramel frappuccino from Starbucks contains 48 grams of sugar. That is A LOT considering the guidelines from the American Heart Association. For people at risk for heart disease, including those with prediabetes, it recommends less than six teaspoons of sugar a day for women (about 25 grams) and less than nine teaspoons (about 36 grams) a day for men.”

Know your numbers, and manage them accordingly
Meet with your primary care practitioner at least once per year and complete blood work so you can see trends over time. If you want tailored advice for your specific needs, you can ask them for a referral to a local registered dietitian. 

Stay active

Move your body daily. Find an exercise plan that is sustainable and enjoyable over the long-term. Seymour recommends ramping up physical activity to at least 150 minutes per week and keeping an eye on weight and waist circumference.

Think about your entire lifestyle: sleep, stress management, and more

Getting enough sleep is critical to your long-term health. For some people there is a powerful link between sleep, weight gain, and diabetes. “Sleep deprivation has been shown to increase people’s cravings for sugary foods,” Seymour says. “People with prediabetes should make sure they’re getting seven to eight hours of sleep a night.”

Is it possible to reverse prediabetes?

Here’s the best part: prediabetes doesn’t always seal your fate. Alongside medications, embracing a balanced diet and an active lifestyle can be game-changers. It’s all about taking charge of your health, slowing down or even reversing the process. Positive change happens one decision and one day at a time. Cheers to your health! 

Resources: 

Seymour, T. (2023). Prediabetes Diet. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/prediabetes-diet

Centers for Disease Control and Prevention. (2023). Diabetes Meal Planning. Retrieved from https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html

Gallop, R. (2009). The Glycemic Index Diet. Workman Publishing.

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Disclaimer:

No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.