Prediabetes: What to Do if You Have It

Prediabetes usually presents with high blood sugar levels and a hemoglobin A1c level of 5.7% to 6.4%. People with prediabetes are at a relatively high risk of developing diabetes and cardiovascular disease. Here we’ll discuss strategies to lower risks if diagnosed with prediabetes. 

Follow a Balanced, Mediterranean-Like Diet

The Mediterranean diet has a strong emphasis on fruits and vegetables, legumes, nuts, high levels of a specific type of fatty acid commonly found in olive oil, moderate amounts of fish, and a low intake of red and processed meat and whole-fat dairy products. Adherence to this type of diet does not need to be strict – however, it could be used as a guide to help make the right choices to lower risk for diabetes. 

Some Example Meals Include:

• Cauliflower with Chickpeas & Couscous

• Fattoush

• Greek Yogurt, Granola, and Banana

• Mediterranean Scramble

Incorporate Fiber Foods

Fiber slows digestion and controls the release of appetite hormones. The recommended daily amount is around 21-25 grams for women and 30-38 grams for men, and mainly whole grains. Foods including whole grains, fresh fruits, vegetables, and legumes will help keep you full for longer. 

Some Fiber Foods to Try:

• Lentils

• Oats

• Sweet Potato (keep the skin on for extra fiber)

• Berries

• Chia and Flax Seeds

Avoid Simple Sugars 

Simple, fast acting sugars should be avoided. This includes sugary cereals, cakes, cookies, juices, and white grain breads. High consumption of sugar-sweetened beverages, like soft drinks, fruit drinks, and energy and vitamin water-type drinks with added sugar is associated with the development of diabetes. 

Participate in Regular Exercise

Physical activity can improve insulin sensitivity, helping your body move sugar from the blood to be used as energy. Moderate-intensity aerobic exercise for a minimum of 30 minutes per day for 5 days a week is recommended. Walking at a 3 to 4 miles per hour pace is an example of moderate aerobic exercise. One could also choose to do 20 minutes of vigorous-intensity aerobic physical activity for 3 days per week, and muscle-strengthening activities are also recommended.  

Understand the Medications You Are Taking

If you are prescribed medication, your healthcare provider or pharmacist can help you learn about your medications—what they do, why they are prescribed, and how they help you. Understanding how to take them is key because they can affect you differently depending on how and when you take them. 

Sources

Mahan, L. K., & Raymond, J. L. (2017). Krause’s Food & the Nutrition Care Process. Elsevier.