Reversing Prediabetes

Without treatment, prediabetes increases your risk for:

• Type 2 diabetes
• Complications like heart disease, stroke, and kidney damage

The good news is that healthy eating, regular physical activity, and weight loss can make a big difference!  Some people may need medication as well.  Read what you can do below.

When changing your diet, focus on these tips and replacements for healthier eating.

Avoid:

• Simple or processed carbs (chips, crackers, white bread/pasta)
• Products labeled with "Added Sugars"
• Sweet snacks or desserts
• Sweet drinks (fruit juice, soda, sweet tea, energy drinks, etc.)

Eat more:

• Vegetables
• Fruit, in moderation
• Healthy proteins (legumes, nuts/seeds, eggs, fish, poultry)
• Whole grains (whole wheat, quinoa, barley) in moderation

Tips for success:

• Choose water over sweet drinks.
• Substitute a serving of fresh fruit for sugar cravings.
• Snack on unsweetened nuts, carrot sticks, or avocado.
• Remove sugary foods/drinks from home to resist temptation.
• If you need to lose weight, limit portion sizes and calories.

The more you move, the better you'll feel!It will also help you lose weight and reverse your prediabetes.

We recommend:

• Incorporate movement throughout the day, instead of uninterrupted sitting.
• Aim for at least 30 minutes of exercise, 5 days a week.

Tips for success:

• Do activities you enjoy (walking, biking, dancing, swimming, etc.).
• Start slow, and gradually increase your activity levels.

Let us or another medical provider know if you have concerns about exercise safety due to medical or physical conditions.

In addition to changing your diet and exercise routine, the following can help reverse prediabetes:

• If you're overweight, lose weight – Losing just 5 to 10% of your body weight will decrease your risk of developing diabetes!
• Stop smoking.
• Reduce stress.
• Get enough sleep.

Let us know if you want to discuss weight loss medication or quitting smoking.

If you prefer in-person support to reverse prediabetes, consider joining a local Diabetes Prevention Program.

Some people also need medication to lower their blood sugar.  Let us know if you want to discuss this option.