Can Your Diet Reverse Prediabetes?

Have you been diagnosed with prediabetes?  Cleveland Clinic notes this “is essentially a health warning stage”.  Your blood sugar level is higher than normal but not too high as to be classified as Type 2 diabetes.  There are a lot of Americans with prediabetes, about 38% of all adults in America, or 96 million adults have prediabetes.  Most are unaware they even have prediabetes.

Can you reverse prediabetes?

There is good news, that with lifestyle changes, prediabetes can be reversed.  These lifestyle changes include weight loss if overweight, a healthier diet, and regular physical activity.  (See:  Walk Your Way to Better Blood Sugar Control .)  CDC notes that “if you have prediabetes, losing weight by eating healthy and being more active can cut your risk of getting type 2 diabetes in half.” 

What is prediabetes?

Your blood carries glucose around your body to be used by your cells for energy.  Blood sugar is measured by blood sugar (glucose) level or by hemoglobin A1c.  Blood sugar levels of 70-99 mg/dL are normal.  Prediabetes is blood sugar levels of 100-125 mg/dL.  If your hemoglobin A1c is between 5.7%-6.4%, you have prediabetes.   

 

If you have prediabetes, what foods should you limit?

One doesn’t have to give up the foods they like, but eating less of them, and less often will help lower blood sugar levels. 

1.      Added sugars:  So many foods in the US have added sugar, sugar that is added to foods during processing, cooking or before eating.  Added sugar is not the natural sugar in food like the natural sugars in fresh fruit or in 100% juice.  So many foods now have added sugar including sweetened beverages like soda, fruit drinks, energy drinks.  But other foods one doesn’t think about often have added sugar including pasta sauces, ketchup, salad dressings, cereals, barbecue sauce, soup, and sweetened yogurt.  (See:  Is hidden sugar sneaking into your diet? )

2.      Sweetened beverages:  Too many Americans drink their added sugar by consuming: energy drinks, sports drinks, sweetened waters, fruit drinks, lemonade, punch, sweet tea, coffee drinks with added syrups/sugars, sugar sweetened sodas.  CDC notes that sugar sweetened beverages are the leading source of added sugar in American diets.    

3.      Cut back on “bad” carbs:   At church, a guy with type 2 diabetes was told to avoid foods that are white: white bread, white pasta, white rice, white crackers.  Why?  These are highly refined, with little fiber to slow absorption.   

If you have prediabetes, what foods should you eat?

Add some “good” carbs to your day.  These carbs include whole grains and fiber-rich carbs like beans and lentils. 

·         Replace white rice with brown rice or quinoa

·         Replace white bread with whole wheat bread

·         Replace refined cereals with whole grain cereals.  (General Mills cereals are whole grain or contain more whole grain than refined grains.) Or choose oatmeal. 

·         Replace pancakes made with white flour to pancakes made from buckwheat or other whole grain

Focus on protein foods at every meal and snack. 

Eat your carbs with some protein.  Why?  Protein slows the rate of absorption of carbs so helps keep blood sugar levels steady.  And protein foods help fill you up.  Focus on real dairy like low fat milk, cheese, yogurt, eggs and lean meat, fish, nuts, and seeds.  (See:  How can you add some high-quality protein foods to your day? )

Vegetables:  A relative was told to add some baby carrots to every lunch.  Why?  Vegetables have fiber and fiber slows the absorption of glucose.  Focus on non-starchy vegetables including:  cauliflower, celery, peppers, broccoli, cucumber, leafy vegetables like spinach, asparagus, artichokes, beets, mushrooms, onions, radishes, summer squash, tomatoes, and sprouts. 

What about fruit?

Fruit has natural sugar called fructose.  But the fiber in fruit helps slow the absorption of this natural sugar.  There are lower sugar fruits.  The article, Best Fruits for Diabetes, lists many fruits including:  apples, cherries, peaches, raspberries, apricots, pears, grapes, oranges, strawberries, blueberries and grapefruit.

What are the best diets for diabetes?   

Every year the U.S. News & World Report focuses on the best diets for many health conditions including diabetes.  Two of the diets they recommend for people with diabetes are the DASH diet and the Mediterranean Diet. 

What changes should you make besides diet?

If one is overweight, losing weight will help lower blood sugar levels.  “Research shows that 5% to 7% weight loss when coupled with physical activity can reduce your risk of developing Type 2 diabetes by 58%.  If you’re over the age of 60, your risk goes down by 71%.”

In conclusion, prediabetes is a wake-up call, but it is one that comes with the potential for positive change.  By making thoughtful lifestyle adjustments, such as adopting a healthier diet, increasing physical activity, and managing weight, you can effectively reverse prediabetes and reduce your risk of developing Type 2 diabetes.  Remember, every small step you take towards better health adds up.  Embrace the power of nutrition and fitness to take control of your blood sugar levels and improve your overall well-being.  Your journey to better health starts with better choices. 

Sources:  Clinic , Walk Your Way to Better Blood Sugar Control , notes , Blood sugar , Is hidden sugar sneaking into your diet? , drink , CDC , How can you add some high-quality protein foods to your day?  , Vegetables , Best Fruits for Diabetes , What are the best diets for diabetes?   , DASH diet , Mediterranean Diet , losing weight  Images:  Prediabetes , Natural sugars vs added sugars , 1 in 3