Receiving a prediabetes diagnosis can feel overwhelming but you're not alone. More than one-third of adults in the U.S. are living with prediabetes. However, the onset of diabetes can be prolonged or even avoided by adopting a healthier lifestyle. Incorporating nutritious foods into your diet, maintaining a regular exercise routine and effectively managing stress can help you potentially eliminate the condition.
What Is Prediabetes?
Prediabetes occurs when blood glucose levels are higher than normal but not high enough for a type 2 diabetes diagnosis. Glucose, the body's main energy source, comes from the food you eat and is also produced by the body. Insulin, a hormone made by the pancreas, helps glucose enter the body's cells to be used for energy. A prediabetes diagnosis means the body doesn't use insulin properly, causing glucose to stay in the blood instead of reaching the cells.
There are several risk factors associated with prediabetes, such as obesity, family history, age 45 or older and physical inactivity. Prediabetes often goes undetected until more serious health problems arise. If you have any risk factors, talk to your doctor about getting your blood sugar tested.
Healthy Eating for Prediabetes Management
To manage prediabetes, it’s important to control your blood sugar and eat a healthy and balanced diet. This doesn't mean you have to give up your favorite foods, but it might involve enjoying them less often and in smaller portions along with more nutritious options. There are three main macronutrients, which are nutrients that your body needs in large amounts to properly function, to regularly include in your diet. These include protein, fats and carbohydrates.
- Carbohydrates: Provide the body with energy, especially to the brain and nervous system. Opt for complex carbs like whole grains, beans, fruits and starchy vegetables. Limit simple carbs like juice, soda and white bread.
- Fats: Protect organs, support cell growth and keep blood pressure under control. Choose unsaturated fats like those in oils, nuts, seeds and avocados. Avoid saturated and trans fats found in butter, margarine and high-fat meats.
- Protein: Helps to build and repair the body’s tissue. Work lean proteins, such as skinless chicken, fish and plant-based options like beans and tofu, into your diet. Reduce consumption of processed meats including bacon and sausage.
Another important part of a balanced diet is fiber, which helps lower LDL cholesterol, blood pressure and blood sugar levels while promoting bowel regularity and weight loss. Women should aim for 25g of daily fiber and 35g for men. Look for high-fiber foods, such as whole grains, beans, legumes, fruits and vegetables. Focus on non-starchy vegetables: lettuce, tomatoes, cucumber, broccoli, spinach, carrots, bell peppers, zucchini and mushrooms. These are low in carbohydrates and high in fiber, vitamins and minerals.
Exercise and Stress Management
While a balanced diet is a big part of managing prediabetes, create a personalized plan that also includes exercise and stress management. The benefits of regular exercise can’t be overstated. Incorporating a combination of aerobic exercise and resistance training can improve insulin sensitivity, enhance cardiovascular health and reduce blood sugar levels. Here are some ideas to get you moving:
- Take a walk
- Stretch each day
- Park further away
- Take the stairs
- Do yard work
- Sign up for yoga
- Participate in water aerobics
- Try online workout videos
- Engage in recreational sports
Regular exercise can also reduce stress. Unproperly managed stress can negatively impact blood sugar levels, making it more challenging to control prediabetes. Stress may also lead to unhealthy coping mechanisms, such as neglecting self-care, which can affect mental health, sleep quality and overall well-being. It’s important to find ways to best manage stress with healthy coping mechanisms. Consider these effective strategies:
- Practice meditation and relaxing techniques
- Find time for hobbies and activities
- Seek social support
- Listen to music
- Keep a daily journal
- Get eight hours of sleep
The goal is to create lifelong sustainable changes to better manage prediabetes. Small changes can lead to significant health improvements over time. With the right treatment and gradually incorporating healthier eating, regular exercise and better stress management, many people can delay or even prevent the onset of diabetes.
For more information, visit our Nutrition Counseling Services, or watch our presentation on healthy habits for prediabetes below.
