Brenda Khan
Prediabetes is a warning sign of Type 2 diabetes, where blood sugar levels are elevated but not high enough to be classified as Type 2 diabetes. While genetics can play a role, especially if diabetes runs in the family, other factors like a lack of physical activity and being overweight can also increase the risk of developing prediabetes. To control borderline diabetes, it is important to adopt a well-balanced diet, stay active, and control your weight. This includes cutting out added sugars, swapping simple carbohydrates for complex ones, and eating more vegetables and fiber. The Mediterranean diet is often recommended as it emphasizes whole grains, lean protein, and healthy fats. However, it's important to note that there is no one-size-fits-all approach, and individuals should consult with a healthcare professional to develop a diet plan that suits their lifestyle and needs.
| Characteristics | Values |
|---|---|
| Diet type | Mediterranean diet, keto diet, intermittent fasting |
| Foods to eat | Whole grains, lean protein, healthy fats, non-starchy vegetables, complex carbohydrates, fibre |
| Foods to avoid | Added sugars, refined and processed carbohydrates |
| Exercise | 150 minutes of moderate to vigorous exercise per week, or 10,000 steps daily |
| Weight loss | Modest weight loss can delay the onset of type 2 diabetes |
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What You'll Learn
Incorporate healthy eating habits
Incorporating healthy eating habits is a crucial aspect of managing borderline diabetes or prediabetes. While there is no one-size-fits-all diet, certain dietary adjustments can help control blood sugar levels and prevent the progression to type 2 diabetes. Here are some guidelines to help you incorporate healthy eating habits:
Adopt a Balanced Diet
A balanced approach to diet is recommended for managing prediabetes. This doesn't necessarily mean eliminating entire food groups but rather making gradual changes. Focus on incorporating a variety of nutritious foods into your meals.
Reduce Added Sugars
Sugar is a quick-release carbohydrate that causes a spike in blood sugar levels. Cut back on sugary items and foods with added sugars. Read food labels to identify sources of added sugars, such as sugary drinks, processed snacks, and desserts.
Choose Complex Carbohydrates
Swap simple carbohydrates for complex carbohydrates. Opt for whole grains like brown rice, farro, or quinoa. These carbohydrates are digested more slowly, leading to smaller increases in blood sugar levels.
Increase Fibre Intake
Include more fibre-rich foods in your diet. Fibre helps you feel full longer, makes you less likely to overeat, and can stabilize blood sugar levels by preventing sudden increases. Aim for a variety of high-fibre foods, such as whole grains, legumes, fruits, and vegetables.
Include Lean Protein and Healthy Fats
Incorporate healthy proteins and healthy fats into your meals. Lean protein sources, such as fish, poultry, and legumes, can help stabilize blood sugar levels and promote a feeling of fullness. Healthy fats, such as those found in avocados, nuts, and olive oil, are also beneficial and can help you stay satisfied after meals.
Portion Control
Be mindful of portion sizes. Even when choosing healthy foods, overeating can lead to increased blood sugar levels. Listen to your body's hunger cues and stop eating when you feel satisfied.
Individualized Approach
Remember that everyone's experience with prediabetes is unique. Work with a registered dietitian or nutritionist to develop a personalized meal plan that considers your specific needs, preferences, and lifestyle. This can help ensure that you establish healthier eating habits that are sustainable and enjoyable for you.
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Exercise more
Exercise is an important part of managing borderline diabetes, also known as prediabetes. Prediabetes means that your blood sugar levels are elevated, but not high enough to be classified as Type 2 diabetes. By exercising more, you can lower your blood sugar levels and reduce your risk of developing Type 2 diabetes.
The recommended amount of exercise for people with prediabetes is at least 150 minutes per week of moderate to vigorous exercise, or 10,000 steps daily. This can be achieved through activities such as walking, jogging, swimming, or cycling. It is important to consult with your doctor before starting any new exercise routine or increasing your current physical activity.
Exercise helps to lower blood glucose levels and improve insulin sensitivity. The more muscle you have, the better your blood sugar control, as muscles are able to take up sugar from the blood and use it for energy. Regular exercise can also help to control weight, lower blood pressure, and improve heart health.
In addition to the amount of exercise, it is also important to consider the intensity of the workout. Moderate-to-high-intensity cardiovascular exercise that significantly elevates the heart rate is particularly beneficial for blood sugar control. Resistance training and aerobic exercise have both been found to lower insulin resistance, and combining the two types of exercise has been shown to be more beneficial than doing either one alone.
It is important for people with prediabetes to monitor their blood sugar levels before, during, and after exercise. This can help prevent hypoglycemia, which can occur if insulin doses or carbohydrate intake is not adjusted properly with exercise. By understanding how their blood sugar responds to different activities, people with prediabetes can make informed decisions about their exercise routines and adjust their insulin doses accordingly.
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Lose weight
Losing weight is an important step in controlling borderline diabetes. Being overweight is a risk factor for prediabetes, and losing excess weight can help combat insulin resistance. Aim to achieve and maintain a body mass index (BMI) of 25 or lower. Even modest weight loss can significantly delay the onset of type 2 diabetes. For example, research shows that losing 7% of body weight can reduce the risk of developing type 2 diabetes by 58%.
To lose weight, it is important to create a calorie deficit. This can be achieved by reducing portion sizes and the consumption of high-calorie foods, such as those containing added sugars and unhealthy fats. It is also important to increase physical activity. Aim for at least 150 minutes per week of moderate to vigorous exercise, or 10,000 steps daily.
In addition to reducing portion sizes and increasing physical activity, it is important to make healthy food choices. The Mediterranean diet is often recommended for people with prediabetes, as it emphasises whole grains, lean protein, and healthy fats. This diet also includes non-starchy vegetables, which are high in fibre and help increase feelings of fullness, reducing the likelihood of overeating.
When trying to lose weight, it is important to avoid fad diets that promise quick fixes. Instead, focus on making gradual behaviour changes and adopting a well-balanced diet that you can stick to in the long term. Work with a nutritionist or dietitian to develop a personalised plan that fits your lifestyle, taste preferences, and health goals.
Remember, weight loss is just one aspect of managing borderline diabetes. Combining weight loss with other lifestyle changes, such as improving your diet and increasing physical activity, can help you effectively control and even reverse prediabetes.
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Reduce stress
Stress is a significant factor in the development of prediabetes and type 2 diabetes. Chronically elevated levels of the stress hormone cortisol can cause insulin resistance, which leads to elevated blood sugar levels. Additionally, cortisol can increase appetite and cravings for sugary foods, further contributing to blood sugar spikes. Therefore, stress management is crucial for people with borderline diabetes or prediabetes. Here are some strategies to reduce stress and improve overall well-being:
Understand Your Condition
Not knowing enough about your condition can be a source of stress. Educate yourself about diabetes by seeking reliable information from healthcare professionals, certified diabetes care education specialists, or reputable organizations. Understanding your body's specific needs can help you feel more empowered and in control of your health.
Practice Mindfulness and Relaxation Techniques
Mindfulness practices such as meditation and progressive muscle relaxation can effectively reduce stress and anxiety. These techniques help cultivate a sense of calm and balance, reducing the negative impact of stress on your body. Progressive muscle relaxation involves tensing and relaxing each body part, often guided by soothing music and scripts. Meditation, even for just 5-10 minutes daily, can positively impact stress levels and reduce cortisol production.
Improve Sleep Quality
Sleep deprivation and disorders are linked to increased stress and insulin resistance. Establish a healthy sleep routine by aiming for 7-8 hours of uninterrupted sleep each night. Address any underlying sleep issues with the help of a healthcare professional.
Seek Professional Support
Consider working with a therapist or counsellor to manage stress and address any underlying mental health concerns, such as anxiety or depression, which can interrupt lifestyle management. Support groups can also provide valuable peer support and help you connect with others facing similar challenges.
Make Healthy Lifestyle Choices
Adopt healthy habits such as regular physical activity, a balanced diet, and quitting smoking. These choices can positively impact your overall health and reduce stress levels. Additionally, maintaining a healthy weight can help improve insulin sensitivity and lower the risk of progressing to type 2 diabetes.
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Eat more fibre
Fibre is a type of carbohydrate that is found in plant-based foods. It is not absorbed or digested by the body but plays a crucial role in maintaining good health. There are two types of fibre: soluble and insoluble. Most foods contain both types but are usually richer in one. Fibre is found in oats, oat bran, linseeds, barley, fruits, vegetables, nuts, beans, pulses, soya, and lentils.
Fibre can help with blood sugar control and weight management. It can also lower your risk of heart disease, a common diabetes complication, and some cancers. Fibre helps to control blood sugar because the body does not absorb or break it down, meaning it does not cause a spike in blood sugar like other carbohydrates. Fibre also prevents the body from absorbing fat and cholesterol, lowering your cholesterol levels and reducing your risk of heart disease. Fibre also helps to keep you feeling full, as it moves slowly through the stomach.
The recommended amount of fibre is at least 14 grams per 1,000 calories consumed. This can be achieved by eating plenty of fruits, vegetables, nuts, and seeds. Try adding fruits and vegetables such as apples, pears, bananas, or carrots to your meals and snacks. Almonds, sunflower seeds, or pistachios also make a great fibre-friendly snack. Remember to take it slow when adding more fibre to your diet, as a sudden increase can lead to digestive discomfort.
To increase your fibre intake, choose wholemeal, seeded, or multi-grain bread, and brown/wholewheat pasta and rice. Beans, pulses, and lentils are also a great source of fibre, as are oat-based, bran, or wholegrain breakfast cereals. Aim for at least five portions of fruit and vegetables a day, and try to base meals around starchy, wholegrain carbohydrates.
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Frequently asked questions
Prediabetes is a warning of Type 2 diabetes. It means your blood sugar levels are elevated but not high enough to be Type 2 diabetes.
You can control prediabetes by cutting out added sugars, swapping simple carbohydrates for complex ones, and eating more vegetables and fibre. It's also important to be mindful of portion sizes.
Apart from diet, you can also control prediabetes by losing excess weight and getting regular exercise. Aim for at least 150 minutes per week of moderate-to-vigorous exercise or 10,000 steps daily.
