It’s not over. You are not alone. Over 86 million people has been diagnosed with prediabetes. Prediabetes does not mean that you are guaranteed to develop type 2 diabetes. Think of it as a warning signal. Think, “I need to do something about this.” Prediabetes can be reversed. But how?
According to Brett Huffman and Valencia Higuera, it is possible to slow the development of diabetes and possibly reverse it all together. Huffman and Higuera said, “one study showed that a 5 to 7 percent weight loss greatly reduces the risk of diabetes, according to the NIH” (Huffman, 2017). How can someone reverse the effects?
Exercise and a healthy diet is the key to success!
When it comes to dieting, there are several foods to eat and foods to avoid. Huffman and Higuera suggests eating “fish with omega-3 fatty acids, such as salmon and tuna, vegetables, fruits, [and] high-fiber foods, such as whole grains” (Huffman, 2017). These foods have healthy fats and can help keep your blood sugar at a recommended level. However, there are some foods that you should avoid.
Make sure to limit your sodium intake. Huffman and Higuera suggests less than 1500 mg of sodium a day (Huffman, 2017). It is good to limit alcoholic beverages to one drink a day, preferably none. Finally, foods that have trans fats and other unhealthy fats and added sugars should be limited or avoided. By changing your eating habits, you are lowering your risks of developing type 2 diabetes by a lot.
It is great also to manage portion sizes. By tracking carbohydrates and other nutritional information, you can manage how much food you are eating. This will be a key factor in shedding body fat.
Putting variety in your diet and keeping it balanced is a great start. Adding in lean meats and protein substitutes are two things that are great to add into your diet plan (McQuillan, 2016).
A very important factor that is often overlooked is scheduling your meals. It is very important for someone with prediabetes to eat meals and snacks at specific times. By doing this, you will be able to manage your blood sugar a lot easier. Skipping a meal or eating a few hours later could have huge impacts on your blood sugar levels.
Overall, avoiding unhealthy foods is a great philosophy. This does not mean that you cannot snack sometimes. Obviously, dieting is not the only way to reduce risk for developing type 2 diabetes.
Lowering chronic stress is also very beneficial. When someone is stressed, it puts pressure on the immune system, which indirectly changes the insulin needs (McQuistan, 2016). Chronic stress can increase appetites as well, making it more difficult to stick to smaller portion sizes. Therefore, it is very important to deal with stress in a healthy manner. Meditation and physical activity helps with reducing stress.
There are other ways as well to prevent prediabetes from developing into type 2 diabetes. You are not alone. There are 86 million people in the same situation ready to support you.
Huffman, B. & Higuera, V. (2017). What is prediabetes?. Web. Healthline Media. Retrieved from http://www.healthline.com/health/type-2-diabetes/what-is-prediabetes#Prevention8
McQuillan, S. (2016). 5 ways to prevent prediabetes from becoming diabetes. Web. Health Media Ventures. Retrieved from http://www.health.com/type-2-diabetes/5-ways-prevent-prediabetes-becoming-diabetes