Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough for a type 2 diabetes diagnosis.
This presents a great opportunity to prioritise your health, be proactive, and reverse prediabetes.
What does reverse prediabetes mean?
Reversing prediabetes is possible for many. To “reverse prediabetes” means to bring blood sugar levels back to a normal range, restoring healthy metabolic function in the body.
Normal blood sugar levels are usually tested via A1c, aiming for less than 6.0%, or down to less than 5.7% is even more ideal.
Healthy metabolic function refers to your body’s ability to process food, turn it into energy, and maintain a balance of hormones and nutrients.
In the context of prediabetes, a healthy metabolic function means your body efficiently uses sugar (glucose) from food, keeping blood sugar levels within a normal range.
Research shows that many people with prediabetes can achieve normal blood sugar levels within 3-6 months through significant lifestyle changes. However, it may take longer for some individuals, depending on unique circumstances.
Factors affecting the time it takes to reverse prediabetes include age, genetics, overall health, and the extent of lifestyle changes you make, along with your ability to sustain the lifestyle changes you implement.
Proactive steps to reverse prediabetes
Proactive steps to reverse prediabetes involve focusing on physical activity, weight loss/management, and diet.
1. Get your body moving
Physical activity is crucial for maintaining a healthy body. Aim for at least 150 minutes of moderate-intensity exercise per week, or around 30 minutes daily across five days.
Incorporating a variety of exercise types, such as aerobic and muscle-strengthening activities, is also beneficial.
2. Budge that stubborn weight
Weight loss and management are essential everyone, but especially for those who are overweight or obese.
Losing even a small percentage of body weight (5-10%) can significantly impact blood sugar levels. Focus on sustainable weight loss to achieve long-term results.
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3. Focus on a quality nutrition plan
Diet is arguably the most crucial aspect of reversing prediabetes.
Five prediabetes diet tips to help get you started include:
- Choose high-fibre vegetables: The best types to choose are non-starchy vegetables like leafy greens, broccoli, cauliflower, zucchini, and capsicum, which are low in carbohydrates but high in fibre and nutrients.
- Include plentiful protein: Proteins such as beef, chicken, turkey, fish, and seafood help to stabilise blood sugar and satisfy the appetite for longer.
- Focus on healthy fats: Add healthy fats like avocados, nuts, seeds, and olive oil to your meals.
- Limit refined carbs and added sugars: Avoid or reduce intake of processed and refined carbs, such as white bread, pasta, and pastries, as well as sugary beverages and snacks.
- Choose lower carb fruits: Choose fruits lower in carbohydrates, such as berries, cherries, and peaches, over high-carb fruits like bananas, grapes, and pineapples.
These general tips form the foundation of a healthy nutrition plan for reversing prediabetes.
Being proactive about your health is vital for preventing a type 2 diabetes diagnosis and improving your long-term well-being, so do everything you can to protect your health now – it is more than worth it!
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Diabetes Friendly Snacks