How to Reverse Prediabetes Naturally – 8 Tips to 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.

Your Diet Guide, For a healthy life!

Download Our

50 Diet Tips For Diabetes

That Really Work!

Worth ₹199 for Free

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:

• Walking
• Jogging
• Swimming
• Aerobics
• 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.

FitterTake

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.