5 Key Tips to Control Prediabetes

A diagnosis of prediabetes can be alarming. However, there are many things you can do to improve your lifestyle and keep it under control. Do you suffer from this problem? Then you can't miss this article!
5 Key Tips to Control Prediabetes

Last update: 21 May, 2020

If you get a diagnosis of prediabetes, it means that your blood sugar levels are higher than normal, but not high enough to diagnose you with diabetes. How can you control prediabetes?

This condition usually originates from insulin resistance, a problem characterized by your body’s inability to use insulin correctly. In most cases, it appears before type 2 diabetes and can be reversible.

Because of this, after detecting it, it’s important to start a plan to regulate your blood glucose levels, and to generally improve your quality of life. Likewise, you should follow the treatment plan prescribed by your doctor as long as they think you need to. Do you suffer from this condition? Then read on for some tips!

Tips to control prediabetes

For a correct diagnosis of prediabetes, your doctor should do a blood testRapid blood glucose tests, like the finger-prick test, is not enough to detect this disease. Instead, they need to do analyses like the hemoglobin A1c test, and the fasting plasma glucose test (FPG).

Now then, the treatment to control prediabetes can vary depending on the person and their needs. You play a key role in preventing diabetes type 2, since prediabetes tends to be a precursor of that disease. What should you keep in mind?

1. Increase your fiber consumption

Sources of fiber in bowls with a sign that says "fiber".
Fiber is an important part of any diet to prevent metabolic diseases.

Fiber-rich foods play an important role when it comes to controlling prediabetes. Fiber helps to prolong fullness, it improves digestion, and prevents spikes in blood sugar. As if all that weren’t enough, eating fiber also helps you to have more energy throughout the day.

Some of the healthiest sources of fiber are:

  • Fruits and vegetables with edible skins
  • Beans
  • Whole grain bread and whole grains
  • Grains like quinoa
  • Dried fruits and nuts

2. Limit your sugar consumption

For obvious reasons, your plan to confront prediabetes should include elimination of all sources of refined sugar in your diet. Sources of refined sugar make metabolic activity more difficult and have a considerable effect on the lack of control of blood glucose and the development of diabetes.

Therefore, it’s imperative to avoid sugar, breakfast cereals, sodas, and any other food that has large amounts of it. Currently there are many healthy alternatives to sweeten foods without risking your health. If you can’t live without sweets, research those options.

3. Drink more water

A woman drinking water to control prediabetes.
Drinking more water will help you to improve your kidney and digestive system functions.

Water plays a very important role in many aspects of your health. At the end of the day, a large part of your body is made up of water. In this particular case, water intake is a good option to control prediabetes and keep your blood glucose under control.

This drink, which has no calories, replaces sugary sodas, juice, energy drinks, and many other products that don’t actually satisfy your thirst. Additionally, it helps improve your kidney functions, which promotes the expulsion of liquids and waste through urine.

4. Lose weight

Although weight loss depends on many factors, it’s important to give it a special mention here. Overweight and obese people are more at risk of developing diabetes and other metabolic disorders. Because of this, if you’re overweight, it’s important to take measures to reduce your weight.

Currently, there are many steps you can take to help you achieve this goal. Additionally, when combined with a good exercise and diet plan, they can help you get rid of those extra pounds. As if that weren’t enough, losing about 10% of your total weight can improve your cardiovascular and joint health.

5. Do physical exercise

A woman exercising.
Along with eating habits, exercise is the most recommended step to prevent and treat diabetes.

Exercising regularly is one of the most effective ways to control prediabetes and prevent type 2 diabetes. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)a sedentary lifestyle is associated with a higher resistance to insulin.

This same institute recommends that you exercise at least 5 days a week for at least 30 minutes. They don’t have to be high-intensity activities: walking, dancing, or riding a bike are good options.

Have you gotten a diagnosis of prediabetes? Apply the advice in this article to reduce the risk of other complications. Of course, you should also see your doctor regularly to monitor your blood glucose levels.

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