If you’ve been diagnosed with prediabetes, it means that your average blood sugar levels are above the normal level but lower than the threshold for a type 2 diabetes diagnosis. There are several different risk factors that can contribute to prediabetes, including your age, family history, weight, and your waist to height ratio.
Prediabetes isn’t something that will go away by itself, so it’s really important to make some health and lifestyle changes to ensure your condition doesn’t worsen. In some cases, making changes can reverse a prediabetes diagnosis and return your blood sugar levels to a normal level.
While it’s not possible to guarantee that everyone with prediabetes will be able to reverse their diagnosis, all reductions in your blood sugar levels will make a difference to your overall health.
Can Prediabetes Be Reversed With Diet Changes?
What we eat has a huge impact on our overall health and the way we feel. In people living with prediabetes, making some healthy dietary changes can reduce blood sugar levels and may contribute to the reversal of the condition.
Portion size and creating healthy eating patterns are key here, as focusing on long-term adjustments rather than short-term fixes really is the only way to achieve meaningful results that’ll last.
Another important dietary factor to consider is reducing the amount of fat you consume, especially saturated fat, such as processed meats, dairy products and pastries. Generally, anything that contains more than 5g of saturated fat should only be consumed in moderation as part of a balanced diet.
What Is The Prediabetes Diet?
There’s no single prediabetes diet plan that is guaranteed to reverse your diagnosis; however, focusing on incorporating more whole foods, fibre, healthy fats and lean proteins can have a range of health benefits.
Even small swaps can make a difference, such as choosing wholewheat bread or brown rice instead of more processed options. Choosing lean proteins, such as beans, chicken, oily fish and tofu will help to keep you feeling full and satisfied after each meal, while also contributing to steadying blood sugar levels and avoiding spikes.
Another top tip is to make sure that 50% of each plate of food you eat is filled with non-starchy vegetables, such as peppers, leafy greens and broccoli. These provide important nutrients and minerals while also adding a satisfying level of bulk to mealtimes. This can help make you feel as though you aren’t having to go without and can continue to enjoy food without consuming too many calories.
Reversing Prediabetes With Weight Loss
[Studies show that losing between 5% and 7% of your body weight can reduce your risk of developing diabetes or even achieve remission from diabetes and improve your body’s insulin sensitivity. So, for someone who weighs 200lbs or just over 14 stone, this equates to between 10lbs and 14lbs, or around one stone.
The Importance Of Reducing Your Waist To Height Ratio
Carrying fat around your waist can build up around vital organs, including the liver and the pancreas, which can contribute to insulin resistance and a rise in blood sugar levels. Having a waist measurement that’s less than 50% of your height is recommended for everyone, as where fat is stored in the body can play a significant role in maintaining good overall health.
NHS waist measurement guidelines state that under 80cm or 31.5 inches for women and under 94cm or 37 inches for men is generally considered to be healthy. We recommend using the NHS waist to height ratio calculator to see whether you sit within the healthy range.
Further Lifestyle Changes For Reversing Prediabetes
As well as following prediabetes diet recommendations and taking steps to reduce your weight, there are a number of other lifestyle changes that can contribute to reducing your blood sugar levels.
Increase Your Physical Activity Levels
Incorporating more physical activity into your everyday routine can help you to reduce your insulin resistance. Everything from seated stretches to walking, swimming or taking a fitness class at the gym can make a difference, the key is finding an activity you enjoy and starting small if you haven’t exercised in a while.
Avoid Tobacco
Smoking can increase the harmful effects of high blood sugar levels and increases the risk of additional health complications, such as a stroke or heart attack. This means that avoiding smoking is one of the best lifestyle changes you can make for reversing prediabetes and improving your overall health.
Limit Alcohol Consumption
Keeping your alcohol consumption to a minimum will help you to avoid excess sugar, calories and carbohydrates, all of which can contribute to increased blood sugar levels.
Improve Your Sleep
Getting between 7 and 8 hours of good quality sleep every night can have an array of health benefits, including regulating hormones and keeping sugar cravings at bay.
Manage Stress Levels
When we’re stressed, the body releases hormones including adrenaline and cortisol, which can contribute to insulin resistance and cause a surge in blood glucose levels.
Can Prediabetes Be Reversed? FAQs
How high do blood sugar levels need to be to receive a prediabetes diagnosis?
NHS guidelines indicate that having a blood sugar level between 42mmol/l and 47mmol/l is indicative of prediabetes. When blood sugar levels exceed 48mmol/l, a diagnosis of diabetes will be given.
How quickly can prediabetes be reversed?
When it comes to reversing prediabetes, it’s really important not to get caught up on short-term fixes and instead focus on making long-term health and lifestyle changes. Implementing healthy changes can start to have a positive impact on blood sugar levels within two to three months, however consistency is key and it will likely take between six and 12 months for your blood sugar levels to return to normal levels if it’s possible for you to reverse your diagnosis.
Don’t forget that any reduction in your blood sugar levels is positive and will make a difference to your overall health and wellbeing.
