Thus far this month, we have discussed what diabetes is and ways to prevent it. As we continue with this topic, we will discuss how you can manage and reverse pre-diabetes. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states, “Prediabetes means your blood glucose levels are higher than normal but not high enough to be diagnosed as diabetes.” With the proper measures in place, one can reverse prediabetes and delay or even prevent the occurence of diabetes. The table below from the Centers for Disease Control and Prevention (CDC) compares the different blood sugar levels of diabetes, prediabetes, and normal.
In last week’s blog, Preventing Diabetes, the two main things we discussed include managing weight and physical activity. Likewise, those factors are crucial to keep in mind when it comes to managing and reversing pre-diabetes. It is also important to adapt your food choices to the appropriate measures. As a reminder, these are just pieces of advice. Different things work for different people so try and find what works best for you.
Physical Activity & Managing Weight
Some activities you can integrate into your routines are aerobic activities and strength training. For aerobic activities, you can do things such as walking, jogging, running, swimming, hiking, cycling, etc. “Aerobic training increases cardiorespiratory fitness, decreases insulin resistance, and improves lipid levels and endothelial function…” (Colberg et al., 2016). For strength and resistance training, you can try lunges, pull-ups, push-ups, squats, etc. Ensure that before you do these activities, you warm your body up by doing stretches and exercises. Also, be sure to pace yourself and maintain good posture and breathing techniques so that you don’t injure yourself. In addition, to make sure you stay motivated, you can do a variety of activities you do so you don’t get bored. These exercises can assist in developing your muscles.
“Exercise improves metabolic control both via increasing muscle glucose uptake during muscle contractions by insulin-independent mechanisms and by increasing skeletal muscle insulin sensitivity after physical activity.” (Sjøberg et al., 2017) Engaging in physical activities daily or several times a week can assist in managing weight and promoting weight loss. “In prediabetes, weight loss has been shown to delay the onset or decrease the risk of T2DM…” It also assists in the improvement of glycemic control. (Wilding, 2014).
Some tips suggested by NIDDK include: dressing comfortably so you will be better able to move, adding little movements here and there throughout the day, sitting less, and rewarding yourself with nonfood treats when you are successful with your plans in order to stay motivated.
Healthy Eating
One of the main things to pay attention to with these tips is portion control. Even if these rules are all followed, without the proper portions, it may not work. In the NIDDK’s Game Plan on Preventing Diabetes, they suggest using the plate method, as you see in the picture provided. It is also important to eat a variety of foods in the different food groups discussed below.
As we have discussed previously this month, it is more beneficial to replace refined carbs with whole grains. Since refined carbs can contribute to increased blood sugar, try to start slowly reducing the amount you eat while replacing it with whole grain foods that are high in fiber. For example, you can try replacing white rice with brown rice or quinoa. You also want to try replacing the saturated and trans fat in your diet with healthy fats, as discussed in our Healthy Fats blog. Remember that excess fat in the diet can contribute to obesity which is a main risk factor for diabetes.
An additional tip is reducing the amount of sugary drinks that are consumed and replacing it with water. If you find that difficult, you can try diluting the drinks with water continuously until you get to the point where there is a higher ratio of water in the drink. Of course, be careful so you don’t drink an excessive amount of sugary drinks using this dilution method. Still pay attention and try your best to drink plain water. When it comes to dairy, you want to go with fat free or skim milk as they still provide nutrients, like calcium, while cutting back on the fat and calories. For your protein, go for leaner meats, poultry, or seafood that contain less saturated and trans fat. Remember that meat isn’t the only source of protein. You can also eat beans, nuts, seeds, etc.
With regards to fruit, it is best to eat it in its whole form when you can. You can try making parfaits, fruit kabobs, or even fruit salads. For vegetables, go with non-starchy ones that are low on carbs and can provide your body with nutrients. The American Diabetes Association lists some of these vegetables: asparagus, broccoli, cucumber, mushrooms, etc. Remember that fresh is better than frozen, and frozen is better than canned. At the end of the day, you want to make sure that you are getting what your body needs. If you are only able to get frozen or canned, don’t worry. Start with what you have and see what you’re able to do from there.
Additional Tips
Avoid things that could worsen the situation such as: smoking, drinking sugary drinks, etc. One of the main factors when it comes to managing and reversing prediabetes, whether with diet or physical activity, is consistency. You want to make sure that you follow whatever plan you have and try to stay on track. One suggestion is to try eating your meals and snacks at around the same time everyday. As we are creatures of habits, your stomach should slowly get used to eating at set times so it may be less likely to alert you for a meal or snack throughout the day. This can help prevent you from getting hungry at random times of the day and potentially assist in weight loss. Additionally, pace yourself when eating as NIDDK states that “it takes 20 minutes for your stomach to send a signal to your brain that you are full.”
Don’t feel too disappointed if you miss a day or make a mistake. Just try your best and don’t stress yourself out. Once again, these are simply tips that you can try out to assist in managing or reversing diabetes. In order to find assistance that is more tailored to whatever your situation may be, be sure to consult your doctor or a specialist that will be able to work with you one-one-one.
Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., Horton, E. S., Castorino, K., & Tate, D. F. (2016). Physical activity/exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065–2079. https://doi.org/10.2337/dc16-1728
Sjøberg, K. A., Frøsig, C., Kjøbsted, R., Sylow, L., Kleinert, M., Betik, A. C., Shaw, C. S., Kiens, B., Wojtaszewski, J. F. P., Rattigan, S., Richter, E. A., & McConell, G. K. (2017). Exercise increases human skeletal muscle insulin sensitivity via coordinated increases in microvascular perfusion and molecular signaling. Diabetes, 66(6), 1501–1510. https://doi.org/10.2337/db16-1327
Wilding, J. P. (2014). The importance of weight management in type 2 diabetes mellitus. International Journal of Clinical Practice, 68(6), 682–691. https://doi.org/10.1111/ijcp.12384
Feature Photo by inspire-studio (user_id:22128832) on Pixabay
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020