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Are you one of the 88 million Americans who have walked into your doctor’s office and been told you have pre-diabetes?
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Although 1/3 of Americans have the disease, about 84% don’t even know they have prediabetes. And because of this gap, many do not even know what pre-diabetes is, what pre-diabetes is or how it can be treated.
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The good news is that not only is it treatable, but pre-diabetes can be reversed! And the best part is that you can reverse pre-diabetes naturally. Achieving this goal involves making significant lifestyle changes before it worsens and turns into type 2 diabetes.
Lifestyle changes you should make to reverse pre-diabetes include eating a pre-diabetic diet, drinking water, exercising regularly, losing weight, quitting smoking, and looking into supplements/medications.
This article will answer all your questions about pre-diabetes, including what it is, how to manage the symptoms, what foods to eat, and most importantly, how to reverse it completely.
Pre-diabetes occurs when the blood sugar level is higher than normal, i.e. more than 100 mg/dL. In general, to be diagnosed as pre-diabetic, the pre-diabetic blood sugar range should be 100 – 125 mg/dL (5.6 – 7.0 mmol/L). So the term pre-diabetes (pre-diabetes) means exactly that: the condition that exists before the development of diabetes. This is why some people sometimes call it borderline pre-diabetes.
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When blood sugar levels are in the prediabetic range of 100-125 mg/dL (5.6-7.0 mmol/L), this is the term used to describe impaired fasting glucose.
In contrast, impaired glucose tolerance is the term used to describe a reading between 140 – 199 mg/dL (7.8 – 11.0 mmol/L) at 2 hours after a 75 g oral glucose load.
So the best way to check and confirm pre-diabetes would be to check if there is one of two conditions: impaired fasting glucose or impaired glucose tolerance.
The exact cause of prediabetes is unknown. However, researchers have found that it may be a result of insulin resistance. And family history and genetics can also play a role.
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Insulin resistance occurs when the body’s cells stop responding to insulin properly. This leads to an accumulation of glucose in the blood, as insulin no longer helps it enter the cell. When blood sugar (blood glucose accumulation) is between 100-125 mg/dL, you are considered pre-diabetic.
As mentioned earlier, insulin resistance is thought to be the cause of pre-diabetes. Therefore there are no real symptoms associated with pre-diabetes. Both conditions have no telltale signs (unlike type 2 diabetes), and are often difficult to diagnose without a blood test.
However, it is useful to know what signs of pre-diabetes may appear in some people. If you have dark patches of skin, belly fat and/or skin tags, take this as a sign that you may be insulin resistant and pre-diabetic.
An even better indicator of pre-diabetic symptoms can be seen in the feet (tingling and/or pain in the hands and feet). A recent study found that some patients who experienced pins and needles or painful hands and/or feet were diagnosed with pre-diabetes. Ask your doctor to check your feet and check your blood sugar if you suspect this may be the case.
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Now there are symptoms that may indicate that you have progressed from pre-diabetes to type 2 diabetes. They are:
Note that the 3 most common symptoms of undiagnosed diabetes are excessive hunger, increased thirst, and urinary frequency. Be sure to stay alert if any of these symptoms begin to appear and make an appointment with your doctor.
A pre-diabetic diet is when you prioritize eating nutrient-dense whole foods and less processed and refined carbohydrates.
The primary goal or objective is to reverse prediabetes so that it does not develop into type 2 diabetes.
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Reversing pre-diabetes can be achieved by focusing on eating certain types of foods regularly while avoiding others. Also by managing a healthier lifestyle, regular exercise, stress management and maintaining proper sleep hygiene.
Put more emphasis on eating non-starchy vegetables. They won’t spike your blood sugar like starchy vegetables. That’s why it’s important to focus on eating low-carb foods when reversing pre-diabetes. At this stage it is important to eat foods that stabilize glucose and insulin levels.
The glycemic index is a scale that ranks foods or beverages containing carbohydrates from 0 to 100, depending on how much the blood glucose level rises after consumption. Low GI foods (≤ 55 GI units) are best for pre-diabetes because they raise blood glucose levels slowly and steadily. High GI foods (≥ 70 GI units) raise blood glucose at a higher and faster rate and should be avoided as much as possible for those with prediabetes and type 2 diabetes.
Therefore, eating fruits with a lower glycemic index ensures that your sugars stay stable and avoids the dreaded spike.
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Healthy fats that are mono and polyunsaturated include avocados, olives, olive oil, coconut oil, avocado oil, nuts and/or seeds. Healthier fat sources are essential when eating a pre-diabetic diet because they help you feel fuller and more satisfied for longer. Sometimes when you cut back on healthier sources of carbohydrates, you may feel hungry and look for something to replace that feeling. Eating good sources of fat and protein can completely combat this feeling.
Good sources of fiber are legumes (beans and lentils) and whole grains. High fiber foods are very necessary not only to fill you up for the day, but also to help stabilize cholesterol levels. A diet for pre-diabetes and high cholesterol should include foods rich in fiber. The caveat to eating these foods when you’re trying to stabilize your blood sugar means eating a smaller portion per day.
Help stabilize glucose levels and keep you full and satisfied for longer. They also provide functional support and nutrients to the body and muscles.
Fermented foods provide a greater number of good bacteria for the gut. This is necessary for pre-diabetics and diabetics because increasing the number and diversity of bacteria in your gut can improve digestion and stabilize your sugars.
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They cause a sudden rise in sugar and are usually higher on the glycemic index. The reason for this is mainly because all the nutrients and fiber have been removed from them, which equates to a lot of empty calories.
It will raise blood glucose levels faster and faster so it should be eaten in limited amounts (or avoided if possible).
This would include anything fried, which is generally higher in trans fat and stuff than margarine, shortening, prepackaged products, commercial baked goods, etc.
They tend to pose as a healthier alternative to high-fat products. Note that this is not true and they are low fat because the manufacturers have replaced the food with more sugar or a hidden healthier ingredient.
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Again empty calories with no nutritional value. They usually consist of added sugar, salt and/or preservatives. All this causes an increase in the blood sugar level.
They are not good to eat regularly because you don’t know how much has been added. Buy items without added ingredients. That way, you can add everything you need to the item yourself.
In pre-diabetes, blood pressure can rise directly and must be limited to prevent complications such as heart disease.
It has too many hidden ingredients with added sugar, syrups and toppings, and then the blood sugar level can rise significantly.
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It’s basically full of fast-absorbing carbohydrates, resulting in a massive sugar spike. Instead of drinking other alcoholic beverages in moderation.
Drinking enough water is one of the factors that will help you control your pre-diabetes diagnosis.
Researchers have found a strong link between obesity and poor hydration status. Increased humidity can be associated with weight loss, so it is important to examine this possibility. Therefore, drinking more water and getting hydration from certain foods such as vegetables and fruits can be beneficial for overweight and obesity.
No there is not. It has more to do with the amount of regular physical activity you do per week. Also the amount of non-exercise thermogenic activity (NEAT) you do per day.
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Now there are activities that can help you burn more fat than other activities (ie jogging for miles and walking at a slow pace for 10 minutes). But that shouldn’t stop you from getting started.
The amount you move is more important than the amount of exercise that burns more fat.
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