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Prediabetes is a serious condition that means an early onset of insulin resistance.
According to the Centers for Disease Control and Prevention, untreated prediabetes can lead to a type 2 diabetes diagnosis within five years. The good news is, early intervention can help get you back on a healthy track before prediabetes develops into type 2 diabetes.
Here are some actions you can take to reverse prediabetes.
Add exercise and activity to your daily routine.
According to the American Diabetes Association (ADA), physical activity can have a lot of benefits, including lowering your risk for type 2 diabetes.
The ADA notes that there are four major types of activity that should be included: continuous activity, aerobic activity, strength training, and flexibility exercises.
Overall, the organization makes you feel as active as you can throughout the day, even if it means setting reminders to go for a walk.
Make the most of what you eat.
Dr. Danine Fruge, medical director of Pritikin Longevity Center, told INSIDER that it's important that you make the most of your diet by sticking to whole foods like fruits, vegetables, beans, whole grains, and starchy vegetables like potatoes and yams.
"They're naturally packed with nutrients, and their high fiber-to-calorie ratio is very beneficial in curbing hunger, which gains weight gain," she added.
Focus on healthy carbohydrates.
Dr. Fruge said you can normalize blood sugar levels and even back to a prediabetes diagnosis by ensuring the bulk of your diet is fiber-rich, unprocessed carbohydrates like vegetables, whole fruit, whole grains, and beans.
Dr. Michael Kagan, L.A. Care of the director for utilization management, recommended a low glycemic index, like cherries, pears, grapefruit, oranges, and dried apricots.
Read more:
10 signs you're at risk for developing type 2 diabetes
Make sure you get enough protein.
When it comes to diet, Dr. Kagan said proteins should be the focus of each and every one of your meals because you can help boost your metabolism.
You will want to stick to lean protein such as chicken, fish, egg whites, beans and vegetables, and lean beef cuts, such as flank steak, ground round, and tenderloin.
Deborah Malkoff-Cohen, MS, RD, CDN, CDE said to avoid diets high in red or processed because they can also contribute to prediabetes.
Read More:
14 foods that have a lot more protein than you think
Eat less packaged and processed foods.
Eating less packaged and processed food is especially important if you're pre-diabetic.
"You will definitely want to avoid processed foods, high fat fructose corn syrup, and sugar," Dr. Kagan said. He also suggested avoiding white potatoes, white rice and white bread.
Fill your plate with vegetables.
Dr. Malkoff-Cohen told INSIDER that your plate should be half vegetables. The rest of your plate should contain protein and healthy carbohydrates.
She also recommends eating the protein in your meal because you can not eat it in your blood sugar.
Aim for a healthy weight.
For people who are overweight, Dr. Kagan told INSIDER, prediabetes is much more likely to develop diabetes.
Fortunately, weight loss can help to reverse prediabetes. That's why Dr. Malkoff-Cohen recommended pre-diabetic patients lose 10% of their weight if they are overweight. Of course, these numbers can vary from case to case, so it is best to consult with your doctor regarding weight loss goals.
Overall, you need to focus on healthy eating and lifestyle.
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