Often a forerunner to developing diabetes, prediabetes is a serious condition in which blood glucose sugar levels are higher than normal, but not high enough for a diabetes diagnosis. Having prediabetes can put you at risk for heart disease, stroke and developing type 2 diabetes β the most common form of the disease.
There are several factors that put people at risk for prediabetes and type 2 diabetes, including:. Fortunately, prediabetes is reversible and making lifestyle changes can help delay or prevent the onset of type 2 diabetes.
The Mayo Clinic also promotes making five lifestyle changes to manage or reverse prediabetes and prevent type 2 diabetes, and the serious health complications it can cause. Additional weight loss will bring even greater health benefits. Speak with your health care provider about setting a weight loss goal based on your current body weight with reasonable and attainable short-term goals β 1 to 2 pounds per week.
Benefits of being more active include losing weight, lowering blood sugar levels, and boosting your sensitivity to insulin β which helps keep blood sugar within a normal range. Activities that promote weight loss and help maintain a healthy weight include:. Plants provide vitamins, minerals, and carbohydrates in your diet. Carbohydrates include sugars and starches β the energy sources for your body β and fiber. Fiber-rich foods promote weight loss and lower the risk of diabetes.
Eat a variety of healthy, fiber-rich foods including, fruits tomatoes, peppers, fruit from trees , non-starchy vegetables leafy greens, broccoli, and cauliflower , legumes beans, chickpeas and lentils , and whole grains whole wheat pasta and bread, whole-grain rice, oats, and quinoa. Energy rich and filling, foods high in fiber can slow the absorption of sugars and lower blood sugar levels, interfere with the absorption of dietary fat and cholesterol, and manage other heart-health risk factors like blood pressure and inflammation.
