Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
How to Reverse Prediabetes Naturally – 8 Tips to Reverse Prediabetes Naturally
Prediabetes – as the name suggests, is the prequel to type 2 diabetes. If you’ve just been diagnosed with prediabetes, now is the time to take charge and prevent its progression into diabetes. And the only way to do that is to make lifestyle changes. In this blog, let’s understand more about how to reverse prediabetes naturally!
What is Prediabetes?
Prediabetes is a condition where your blood sugar levels are not normal but are not high enough to be termed type 2 diabetes.
While what exactly causes prediabetes is not known, experts believe that the condition is associated with a state where your cells stop responding to insulin as they should, also known as insulin resistance.
It is considered prediabetes when:
- Fasting blood sugar levels are between 100 to 125 mg/dL
- HbA1c of 5.6 – 6.4%.
- OGTT (checks for blood glucose levels two hours after a 75 g glucose drink): 140- 199 mg/dL
Moreover, prediabetes doesn’t always show up with symptoms, but some people develop darkened skin around the neck, armpits and elbows.
So, now that you know what prediabetes is, the big question is: Can we reverse prediabetes?
How long does it take to develop Type 2 diabetes from prediabetes?
The progression from prediabetes to Type 2 diabetes can vary widely. Some people may develop diabetes within a few years, while others might take longer.
Factors such as genetics, lifestyle choices, and overall health play a role in the speed of progression. It’s crucial to manage prediabetes through lifestyle changes to delay or prevent the onset of Type 2 diabetes.
Regular monitoring and consultation with a healthcare provider are essential to track your progress and make informed decisions.
Can Prediabetes Be Reversed?
In certain cases, Yes. Just because you have been diagnosed with prediabetes does not mean its progression to diabetes cannot be prevented. With the right lifestyle and dietary changes, it is possible to reverse prediabetes. Wondering how you can control or reverse prediabetes? Read on!
8 Tips That Can Help You Control or Reverse Prediabetes Naturally
Tip 1: Eat less carbs
Remember to choose carbohydrates carefully and eat fewer foods that are high in carbs to reverse prediabetes successfully.
Now, we don’t suggest that you completely wipe out carbs from your plate, instead, choose complex carbohydrates that are unprocessed instead of their unhealthier processed cousins.
Pick fibre-rich carbohydrates that take longer to break down, thereby preventing a blood sugar level spike and keeping you feeling satiated for longer. Some foods you could choose in this category are:
- Vegetables such as green leafy veggies and carrots
- Whole grains like brown rice, and whole wheat
- Beans such as rajma, chickpeas, and black-eyed beans
Always consult your nutritionist before determining your diet plan.
Tip 2: Lose weight
Exercising regularly and eating clean can help you lose weight. In fact, shedding that excess weight can have a drastic effect on your blood sugar levels because being overweight and having a large waist size (80 cm in women and 85 cm in men) can increase your insulin resistance — making you prone to being diagnosed with prediabetes.
Therefore, eating healthy and regularly exercising can help you lose weight and stop the progression of prediabetes to diabetes.
Tip 3: Keep your diet clean
Processed foods and prediabetes do not mix at all. Processed foods come packed with fat, sugar and empty calories that have no nutritional value.
That’s why eating a clean diet, or one that consists of healthier food choices and alternatives to junk and processed foods, can help restore your blood sugar levels back to normal and can also aid in reversing prediabetes – preventing its progression into type 2 diabetes.
Some foods that you can add to your diet are:
- Non-starchy vegetables containing complex carbs such as carrots, spinach (palak), and broccoli
- Whole grains such as rajgira, amaranth, lapsi, barley, sattu, quinoa, buckwheat, whole wheat
- Foods that have ‘healthy fats’ such as nuts, avocado and certain fish
- Lean proteins such as chicken, fish and seafood
- Vegetarian proteins like dals, pulses, sprouts
Tip 4: Exercise regularly
Being sedentary is another big red flag when it comes to prediabetes. That’s because exercise helps lower your blood sugar levels and increases insulin sensitivity – allowing your body to utilise the hormone (insulin) more efficiently, keeping prediabetes from progressing to type 2 diabetes.
In fact, according to the American Diabetes Association (ADA), exercising can help lower your blood sugar for up to 24 hours after a workout – it’s well worth the effort to give exercising a shot.
Ideally, you should spend about 30 to 60 minutes on physical activity and do it at least five days a week. But if you’re a beginner to exercise, you can start off with light exercises for about 15 to 20 mins and then increase the intensity and time spent on your workout as you get stronger. Some exercises that you could try include:
- Or playing a sport
A word of caution: If you’re starting off an exercise regimen after a long break or for the first time, remember to start slowly and under the supervision of a trained professional.
Tip 5: Quit smoking
Smoking is bad for you. Not only does it increase your risk for heart disease, lung and other cancers, but it is also a risk factor for insulin resistance, prediabetes and type 2 diabetes.
So if you want to dial back those high blood sugar numbers, reverse prediabetes and stop its progression to type 2 diabetes, you must stop smoking.
Tip 6: Get enough sleep and get any sleep-related ailments treated
Lack of good quality sleep also affects your blood sugar levels. In fact, lack of sleep due to sleep-related ailments has also been associated with insulin resistance. So, finding ways to get enough good quality sleep for at least seven to eight hours each night is recommended for lowering your blood sugar levels and reversing prediabetes.
Since chronic stress is a causative factor for type diabetes, effective stress reduction techniques like yoga and meditation are helpful in reversing prediabetes.
Tip 7: Stay hydrated
Drinking water and staying hydrated is another way to reverse prediabetes and prevent its progression to type 2 diabetes. In fact, studies have found that drinking water helps control your blood sugar levels.
So drink up! At the same time, you must avoid drinks that contain added sugars and additives. If you are confused, stick to water – it is the best calorie-free option out there!
Tip 8: Regular Monitoring
An important aspect of keeping your blood sugar levels under control and trying to get prediabetes under remission is regular monitoring. Understanding how your blood sugar levels fluctuate gives you more control over managing it. Regular monitoring also prevents relapse after achieving remission.
How long does it take to reverse prediabetes?
The time it takes to reverse prediabetes varies from person to person. With lifestyle changes like adopting a healthier diet, increasing physical activity, and losing excess weight, some individuals may see improvements in their blood sugar levels within a few months.
However, it’s important to continue these healthy habits to maintain the improvements and prevent the progression to diabetes. Consult your healthcare provider for personalized guidance and monitoring.
Prediabetes is a wake-up call and an early sign of impending Type 2 Diabetes. Taking the right action at the right time can possibly reverse prediabetes and prevent its progression to diabetes and related complications.
If you’re looking up how to reverse prediabetes and control your blood sugar levels, sign up for Fitterfly’s Diabetes Care Program.
Our team of diabetes experts, including nutritionists, fitness experts, and success coaches (psychologist), can help you develop a customised plan that will suit your lifestyle and your condition, along with practical guidelines on how to maintain a healthy diet – all with a single goal– to stabilise your blood sugar levels.
To speak with us, just give us a missed call at 08069450746, and we will get back to you.