Prediabetes Overview
Prediabetes is the early stage of diabetes. When your fasting blood sugar level is 100 mg/dl or more than 100 mg/dl that means you are diagnosed with prediabetic However, if the value lies in between 95 -100 mg/dl then a second blood test will have to be done and that is HbA1c test. It shows the average blood sugar level of the last 3 months and if this test result lies between 5.7-6.4% that means you are prediabetic and more than 6.4 would be considered as diabetic. Now let’s move forward and discuss what is the fastest way to reverse prediabetes.
How Can You Reverse Prediabetes?
To Reverse diabetes fast the first thing you have to do is change your diet plan. Try to eat nutritious food, low glycemic food items, and lower your carb consumption because carbohydrates increase your blood sugar levels. Following a nutritious diet plan and regular exercise might return your blood sugar levels to normal levels, but If you don’t follow a regular healthy diet plan, then within a few months or a few years you will be diagnosed with type 2 diabetes. Here are some simple ways to reverse prediabetes:
- If you have excess weight then lose the excess weight because in a study it is found that losing excess weight can reduce the chances of diabetes by approx. 50%.
- Follow a nutritious diet plan, lower your carb consumption, and increase your lean protein & healthy fat consumption.Â
- Start doing regular exercise for at least 45 minutes and don’t do high-intensity exercises but do moderate-intensity cardio.
- If you are used to any alcoholic beverages or tobacco products, avoid all of them.Â
- Get enough sleep. If you are not getting enough sleep then it might increase your stress level and stress may trigger diabetes.Â
There are some of dietary changes that may help you reverse prediabetes, but you have to follow them regularly without any carelessness.Â
Foods to Reverse Prediabetes
To reverse prediabetes one must change their diet plan if not completely than partially. However, they must avoid high-carb food items and increase the intake of non-starchy vegetables. Some of the low-carb foods that can be added in the diet are:
- Egg
- Paneer
- Tofu
- Green vegetables
- Nuts & seeds
There are a lot of high-nutrition food items that you may consume.Â
 Foods to avoid:Â
There are also some foods that you should avoid completely for some time if you are pre-diabetic and after that they should be consumed in very little quantity.Â
- Brown Rice
- Sprouts
- Wheat Flour
- Rice
- Dates
- BananaÂ
All these foods have high glycemic index so you need to avoid them. Â
Supplements to reverse prediabetes
There are a lot of supplements in the market but no supplements are beyond a healthy diet. There are several studies, some are in favor of taking supplements and some are against it. However, some studies suggest that berberine, chromium, and cinnamon might help with blood sugar control.
Please consult your doctor or health care provider before adding any drug or supplement. Â
Exercises to Combat Prediabetes
Doing a regular amount of moderate exercise for at least 45 minutes can help you fight prediabetes. Some of the exercises you can do are:
- Swimming
- Cycling
- Jogging
- Dancing
- Rope JumpingÂ
These are just some of the exercises that you can do but when you discuss them with your fitness trainer you will find many more interesting exercises.Â
If you still have any doubts or questions then don’t worry we are going to conduct a live masterclass on “How to reverse diabetes” on 20th July 2024. This masterclass will be of 2 hours. Here we will discuss everything about prediabetes: its signs & symptoms, solution, and diet plan. Click Here to Register.
