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Are you one of 88 million Americans who walked into your doctor’s office and were told that you have prediabetes?
Despite 1/3 Americans having the condition, roughly 84% of them do not even know that they are prediabetic. And because of this discrepancy many are not even clear on what prediabetes is, what prediabetic symptoms are or how it can be treated.
The good news is that not only can it be treated but prediabetes can be reversed! And the best part is that you can reverse prediabetes naturally. In order to achieve this goal involves making substantial lifestyle changes before it worsens and becomes type 2 diabetes.
The lifestyle changes that you must make in order to reverse prediabetes are: eat a prediabetes diet, drink water, regularly engage in physical activity, lose weight, stop smoking, and consider supplementations/medications.
This article will discuss all the questions you have on prediabetes including what it is, how to manage the symptoms, determining what foods to eat, and most importantly how to reverse it completely.
Table of Contents
What is Prediabetes?
Prediabetes is when blood sugar levels are higher than normal, meaning MORE than 100 mg/dl. Generally to be diagnosed as a prediabetic, the prediabetes range of blood sugars would have to be 100 – 125 mg/dl (5.6 – 7.0 mmol/L). So, the term pre (before) diabetes means just that – the state right before diabetes develops. This is why at times some may refer to prediabetes as borderline diabetes.
Remember: a diabetic range is greater than or equal to 126 mg/dl (7.1 mmol/L and higher).
When fasting blood sugar levels are in the prediabetes range of 100 – 125 mg/dl (5.6 – 7.0 mmol/L), impaired fasting glucose is the term often used to describe it.
Whereas impaired glucose tolerance is the term used to describe a reading taken after 2 hours between 140 – 199 mg/dl (7.8 – 11.0 mmol/L) following a 75 gram oral glucose load.
So the best way to test and confirm prediabetes would be to check for either of these two states: impaired fasting glucose or impaired glucose tolerance.
Cause of Prediabetes
The exact cause of prediabetes is not known. However researchers have found it’s most likely a result of insulin resistance. And both family history and genetics may also play a significant role.
Insulin resistance is when the cells in the body stop responding to insulin properly. This leads to a buildup of glucose in the blood as insulin no longer helps it enter into the cell. When the blood sugar range (buildup of glucose in the blood) is between 100-125 mg/dl, you are deemed prediabetic.
Prediabetes Symptoms
As mentioned earlier, insulin resistance is thought to be a cause for prediabetes. And as such, there are no real symptoms commonly associated with prediabetes. Both conditions have no telltale signs (as opposed to type 2 diabetes) making it hard to often diagnose without accompanying blood work.
However, it is helpful to know which signs of prediabetes CAN be seen in some individuals. If you have darkened skin patches, abdominal fat, and/or skin tags – take that as a sign that you may be becoming insulin resistant and prediabetic.
An even better indicator of prediabetes symptoms may be seen in the feet (tingling and/or pain in the hands and feet). It was recently studied that some patients who presented with pins and needles sensations or painful hands and/or feet were then diagnosed with prediabetes. Ask your doctor to check your feet and to get your blood sugars tested if you suspect this could be you.
Now there are symptoms that can suggest you’ve progressed from prediabetes to type 2 diabetes. And they are as follows:
- Fatigue
- Blurry vision
- Excessive hunger
- Increased thirst
- Frequent urination
Note that the 3 most common symptoms of undiagnosed diabetes are excessive hunger, increased thirst and frequent urination. Make sure to remain vigilant if any of these symptoms start to appear and schedule an appointment to see a doctor.
A Prediabetes Diet
What is a prediabetes diet? And what is the aim of eating a prediabetes diet?
A prediabetes diet is when you prioritize eating more whole foods that are nutrient dense and eating less processed and refined carbohydrates.
The main aim or objective is to reverse prediabetes so that it does not become type 2 diabetes.
Reversing prediabetes is achievable when you focus on regularly eating certain types of foods while avoiding others. As well as by living a healthier lifestyle which includes regular physical activity, managing stress and maintaining a proper sleep hygiene.
Related: The Best Diabetic Food List to Lower your Blood Sugar!
Here are some of the best foods to eat if you are prediabetic:
1. Non starchy vegetables
Place a larger emphasis on eating non-starchy veggies. They will not spike blood sugars unlike starchy veggies. Which is why it’s important to concentrate on eating foods that are lower in carbohydrates during the period of prediabetes reversal. Eating foods that stabilize your glucose and insulin levels is important during this time.
2. Low glycemic fruit
The glycemic index is a scale that ranks carbohydrates-containing foods or drinks from 0 to 100 depending upon how much blood glucose levels rise after consumption. Low GI foods (≤ 55 GI units) are considered better for prediabetics due to their slow and steady increase in blood glucose levels. High GI foods (≥ 70 GI units) increase blood glucose at a higher and faster rate and should be avoided as much as possible for those with prediabetes and type 2 diabetes.
Therefore, eating fruit that has a lower glycemic index ensures that your sugars will remain stabilized and avoid a dreaded spike.
3. Healthy fats
Healthy fats which are mono and polyunsaturated fats include avocados, olives, olive oil, coconut oil, avocado oil, nuts and/or seeds. Healthier sources of fat are essential when you are eating a prediabetic diet as they help keep you fuller and satisfied for longer. Sometimes when cutting back on unhealthier sources of carbohydrates you may feel hungry and look for something to replace that feeling. Eating good sources of fat and protein can combat that feeling altogether.
4. High fiber foods
Good sources of fiber include legumes (beans and lentils) and whole grains. Fiber rich foods are greatly needed in a day not only to fill you up but to help stabilize cholesterol levels as well. A diet for prediabetes and high cholesterol should consist of fiber rich foods. The caveat to eating these foods during a time in which you are trying to stabilize your blood sugars means eating a smaller serving size per day.
5. High protein foods
Help stabilize glucose levels and keep you full and satisfied for longer. They also provide the body and muscles with functional support and nutrients.
6. Fermented foods
Foods that have been fermented provide your gut with a higher number of good bacteria. This is necessary for prediabetics and diabetics because increasing the amount and diversity of your gut bacteria can improve digestion and stabilize your sugars.
Examples of each of the following categories is presented below:
And here are some foods to avoid if you are prediabetic:
1. Processed and/or refined carbohydrates
cause a sudden spike in sugars and are generally found to be higher on the glycemic index. This is mostly because they have been stripped of all nutrients and fiber making them equivalent to loads of empty calories.
2. Fruits high on the glycemic index
will spike blood glucose levels the quickest and fastest and should therefore be eaten in limited quantity (or avoided if possible).
3. Processed meat products
tend to much higher in cholesterol levels. Best to not overdo it.
4. Foods with unhealthier fats
this would include anything fried because it is generally higher in trans fats and substances like margarine, shortening, prepackaged goods, commercially baked products etc.
5. Low fat products
tend to mask themselves as being the healthier alternative to full fat products. Be aware that this is not true and they are lower in fat because the manufactures have substituted the food item with either more sugar or hidden unhealthier ingredient.
6. Prepackaged and fast food
empty calories once again with no nutritional value. They generally consist of added sugars, salt and/or preservatives. All of which result in a spike of blood sugars.
7. Canned food with added sugar and/or salt
are not good to eat on a regularly basis because you do not know how much has been added. Buy items that contain no added ingredients. This way you can add whatever you need to the item yourself.
8. Salty foods
can directly raise blood pressure levels in prediabetics and should be limited in order to prevent complications such as heart disease.
9. Sweetened beverages
have too many hidden ingredients like added sugar in the form of syrups and toppings and can rise blood sugars substantially afterwards.
10. Beer
is essentially filled with rapidly absorbed carbs resulting in a massive sugar spike. Drink other alcoholic beverages in moderation instead.
Drinking Water and Prediabetes
Drinking enough water is actually one of the factors that can help you gain control over your prediabetes diagnosis.
Researchers have found that there is a significant association between obesity and inadequate hydration status. Increasing hydration may be associated with weight loss so it’s important to explore this option. Which is why drinking more water and obtaining hydration from certain foods like veggies and fruits may benefit overweight and obese individuals.
Exercise for Prediabetes
Is there a particular type of exercise to reverse prediabetes?
No there isn’t. It has more to do with how much regular physical activity you do in a week. As well the amount of non-exercise activity thermogenesis (NEAT) you do in a day.
Now there are activities that may help BURN more fat than other activities would (i.e. running for miles vs. walking at a slow pace for 10 minutes). But this should not deter you from starting.
The amount that you move is just as important if not more important than doing an exercise once that burns more fat.
Here are some low impact examples of exercises that one could consider doing on a regular basis:
- Walking
- Biking (stationary if preferred)
- Swimming
- Yard work (i.e. gardening, shoveling, raking leaves)
- Tai Chi
- Yoga
- Pilates
- Low impact aerobic dancing
- Stretching
- Resistance band training
Some good examples of NEAT (non-exercise activity thermogenesis) include:
- Folding laundry
- Brushing and/or flossing teeth
- Washing, slicing, chopping veggies
- Using the stairs instead of the elevator
- Use a standing desk (or stability ball) instead of sitting while working
- Walking in to pickup food vs. using drive through window
- Cleaning your home and/or car
- Shopping in a store
- Fidgeting
- Bobbing your head, tapping your foot etc.
All of these are some great examples of how to get some extra movement into your day and week.
Start with something that you enjoy doing already. And then gradually start doing it on a more regular basis (every other day to everyday if possible) in order to see results.
Prediabetes and Weight Loss
One of the best ways to reverse prediabetes is through weight loss.
Even losing a small amount of weight when overweight or obese can help type 2 diabetes from developing. For example, 5-7% of your body weight is considered to be a small amount of weight loss. And it can reduce your risk of type 2 diabetes by over 50% according to the CDC’s National Diabetes Prevention Program (DPP)! Or 71% if you’re over the age 60.
One of the main strategies for accomplishing any type of weight loss is with your diet.
A great place to start would be to eat a prediabetic diet. This will likely help in reversing prediabetes most effectively. Refer to the pre diabetic diet food list above on what that diet includes.
Another strategy is to engage in regular physical activity. The CDC recommends that everyone get 150 minutes of moderate intensity exercise per week. Moderate intensity can be determined by the talk test. Meaning you should be able to talk while working out but not be able to sing a song. Whichever workout you engage in will ultimately depend upon your current level of activity. Some good examples are walking at a moderate pace, swimming, or taking part in a dance class etc.
Stop Smoking
Smoking will not directly cause prediabetes. That does not mean it won’t do you harm though. Smoking greatly increases the risk of complications from diabetes. By avoiding tobacco products altogether, you can limit the damage to your nerves, vessels and organs.
There are some questions that you can ask yourself to gain a clearer perspective on what, why, and when you reach for a cigarette:
- Are you a heavy (more than a pack/day) or social smoker? Can a simple nicotine patch help you stop smoking?
- When you’re stressed or disappointed, do you feel yourself needing to smoke a cigarette?
- Do you find yourself smoking when engaging in other addictive behaviors, such as when drinking alcohol or gambling?
- Are there certain things that you associate with smoking? For example, after you eat a meal? During coffee break? Only at home after work?
- Identify your smoking triggers – is it in reaction to a situation, person, or place.
If you’re ready to make the commitment to quit (if you’re a current smoker), book an appointment with your doctor to find out the different support options available to you.
Supplements to Lower Blood Sugar Naturally
Sometimes supplementations can be used to support health. This is especially true after you’ve consulted with a healthcare provider who can provide you with the best options for your health directly.
Below is a list of natural supplements that can help lower blood sugar naturally:
1. Gymnema
Gymnema Slyvestre, also known as the sugar destroyer, is a woody shrub native to India, Africa and Australia.
It’s a potent, anti-diabetic plant used regularly in ayurvedic and homeopathic medicine for the treatment of type 2 diabetes. It works by preventing the reuptake of glucose from the small intestine as well by reducing sugar cravings.
These are the following benefits of gymnema:
- Reduces blood sugar levels
- It may make insulin more sensitive
- It has sugar suppressing activity
- Reduces inflammation in the body
- Decreases cholesterol
- May help to reduce weight
- Has a relatively safe profile (meaning very few side effects are seen with this plant)
It is available in many different forms i.e. tablet/pill, extract or leaf powder. Most commonly it is taken in pill form. The exact dosing depends on your age, overall health and the presence of any underlying conditions.
Precautions when taking gymnema:
- Pregnant or breastfeeding women should not take it.
- Children are also discouraged from consuming it.
- And it can have an addictive effect when taking in combination with certain medications ie. diabetic, cholesterol, or weight loss prescriptions.
It’s important if taking gymnema that you do so after consulting with your doctor so that they can monitor its effects.
2. Chromium
Chromium is a trace element (meaning it’s needed in very small quantities within the human body). There are two forms of chromium, one that is good for health and one that is bad for health. The one that is good is available in supplement form and in food. The bad one is a toxin and can cause lung cancer and skin diseases.
Chromium can help lower fasting blood sugar, insulin, fats in the blood in people with insulin resistance, type 2 diabetics, PCOS, and those with heart disease.
Recommended dosage when taken in supplement form is less than 1000mcg per day for 6 months. And may even be deemed possible safe after 6 months as well.
However the cons of taking chromium include the following:
- Not enough research to validate whether it is effective for all cases prediabetes.
- Limited research is available on whether it is helpful for weight loss. Benefits seen in overweight and obese individuals but results are not significant.
- High levels of Chromium Picolinate need to be taken in order for benefits to be seen, generally.
- Precautions are needed if you are PREGNANT, BREASTFEEDING, or in CHILDREN. Likely safe to take it but it should be done so under a doctor’s direct care.
- Side effects with high dosage (though it has never been confirmed that these are a direct result from chromium itself) could be: blood disorders, kidney or liver problems.
Remember to always consult with your own doctor before taking any supplements or medications.
3. ALA
ALA stands for alpha-lipoic acid. It’s an antioxidant found naturally in some foods as well as in our bodies.
Some foods also naturally contain small amounts of ALA as well. These foods are: spinach, broccoli, brussel sprouts, tomatoes, beets, carrots, and red meat.
These are the potential benefits once can reap from taking an ALA supplement:
- May improve insulin resistance
- May lower blood sugar
- Helps with diabetic neuropathy
- Helps with nerve damage due to cancer treatment
- Decreases body weight and body mass index (BMI)
Side effects are uncommon, however dizziness and nausea have been infrequently reported.
As far as dosing recommendations are concerned for ALA supplements, there are none because it is still considered to be an unproven treatment for any or all conditions.
But many studies have found benefits with daily doses between 600-1800 mg in diabetics and in those with neuropathy. And 1200-1800 mg for weight loss in overweight and obese individuals.
4. Turmeric
Turmeric is a golden colored spice traditionally used in Indian cuisines and Ayurvedic medicine for over a thousands of years now.
The benefits of turmeric are mainly from its active compound curcumin. It can be activated when taken along with piperine (black pepper) in order to increase its absorption.
Here are a few advantages of turmeric:
- Known for its anti-inflammatory and antioxidant properties
- May promote weight loss
- May reduce fat tissue growth
- Has the ability to curb weight regain
- May regulate metabolism
- May enhance sensitivity to insulin
- Can lower insulin levels
- May prevent type 2 diabetes
- May lower blood sugar
Though further human research is needed based on animal studies alone turmeric seems to be a powerful ingredient when it comes to its health benefits.
When it comes to safety, turmeric and curcumin are considered safe in small amounts like when cooking. With larger doses (sometimes seen in supplements) you may experience nausea, vomiting, GI upset, constipation/diarrhea, rash or allergic reactions.
Avoid turmeric supplements for the following conditions:
- Gallbladder disorders
- Bleeding disorders
- Iron deficiency
- Kidney stones
- Pregnant or nursing
- On medication: blood thinners, blood sugar meds, antibiotics, antihistamines, antidepressants, cardiac meds, chemotherapy treatments.
It’s best to add turmeric to food versus taking it supplement form in order to avoid any side effects.
If you would prefer to take it in supplement form, make sure to discuss with your doctor before starting one as it may interact with other medications or conditions.
5. Bitter Melon
Bitter melon, also known as bitter gourd, closely related to pumpkin, squash and zucchini is highly cultivated all over tropical and subtropical areas for its edible fruit.
Used in a variety of different cuisines from around the world, it has a great number of benefits for prediabetes, obesity and type 2 diabetes.
Its benefits include:
- Reduced blood sugar levels
- Suppressed appetite
- Improved glycemic control
- Being high in fiber, Vitamin A, Vitamin C and Folate
- Low in carbohydrates
- Decreases fructosamine
- Aides in weight loss
- Contains cancer fighting properties
Side effects on the other hand are rare and generally occur only after excessive consumption:
- Abdominal pain
- Diarrhea
- Vomiting
- Hypoglycemia (when taking it with other diabetic medications)
Bitter melon can be consumed in a variety of different ways including as a fruit, in a juice, has a herbal extract, or the seeds can be added to food in a powdered form.
Herbal extracts can be found in health food stores and some grocery stores, while the fruit itself can be found in Asian, Indian or African supermarkets.
If taking it in the herbal extract form it’s generally recommended to take 2000mg/day and if eating it in its fruit form then recommendations are for 1 per day.
6. Omega 3 Fatty Acids
There have been numerous studies about how omega 3 fatty acids may play a major role in obesity and in metabolic syndrome (aka insulin resistance syndrome).
The 2 main types of omega 3 fatty acids (FAs) are:
- ESSENTIAL Omega 3 FAs – Alpha Linolenic Acid (ALA) is the only essential omega 3 FA and is found in WALNUTS, FLAX SEEDS, CHIA SEEDS and HEMP SEEDS.
- LONG CHAIN Omega 3 FAs – are EPA and DHA and are found in FATTY FISH, FISH OILS, ALGAE and SEAWEED.
ALA is essential because your body cannot produce it and therefore must have come your diet. EPA and DHA on the other hand can be converted from ALA (though very minimally) hence why they are not deemed essential.
Most healthcare professionals recommend that you consume between 200-300 mg of EPA and DHA daily in supplement form or by eating TWO portions of fatty fish per week.
The benefits of omega 3 fatty acids are:
- It may decrease hunger and appetite in healthy people doing a weight loss diet
- May increase satiety in obese individuals.
- Can increase metabolism.
- It may help burn more fat when exercising.
- It may help you lose fat.
- Reduces pain and swelling.
- Decreases blood from clotting and therefore is used in certain heart conditions.
- May reduce blood pressure.
Some of side effects of taking omega 3 fatty acids are listed below:
- Nausea
- Bad breath
- Belching
- Rash
- Diarrhea
- Nose bleeds
When taken at high doses (> 3 grams/day), severe side effects like bleeding and decreased immunity are seen. It’s therefore very important to talk to a healthcare provider before taking omega 3 supplements so that he/she can help you determine the correct dose.
Metformin & Prediabetes
Are you currently taking metformin? Do you know how it can affect your weight?
Certain medications are often associated with causing weight gain. The good news about metformin is that it actually can cause weight loss.
The largest study done till date that proves this is called the Diabetes Prevention Program. The caveat is that the participants were all high risk for becoming type 2 diabetic so were either prediabetic and/or insulin resistant.
Main takeaways from the study:
- People who took it regularly lose weight at a faster rate.
- They maintained that weight loss for another 10 years after!
- People who were extremely adherent in taking metformin lost 3.5% of their body mass and decreased their waist circumference as well.
- Incidence of diabetes decreased by over 30% during a 3 year period.
Now the exact mechanism by which weight loss occurs is not known but has been theorized to be one or more of the following:
- Increase leptin sensitivity
- Increases secretion of incretins
- Acts as an appetite suppressant
If as a prediabetic or a newly diagnosed diabetic you are struggling to lose weight it’s important to discuss what your options may be. A healthier lifestyle is generally mandated in order to get your sugars under control. But if you are still struggling to lose weight or manage your sugars, go see your doctor to find out what options (i.e. low dose of metformin) may be right for you.
Summary
Once again the lifestyle changes that you must make in order to reverse prediabetes are:
- Eat a prediabetes diet
- Drink water
- Regularly engage in physical activity
- Lose weight
- Stop smoking
- Consider supplementations
- Medications: metformin
If you are interested in lowering your blood sugar and reversing your diabetes by losing weight, then be sure to check out our book SMART & Skinny Habits. We designed this program to help diabetics not only lose weight but REVERSE their diabetic symptoms.
For more information please check out our book, Smart & Skinny Habits!
