The main problem with diabetes is the fact that not many people are aware if they have it. Sometimes your blood sugar levels may be higher than normal but not high enough for you to be a diabetic. And you may not even know it. Still, that makes you a prediabetic.
If you continue staying in the dark, within a decade prediabetes can convert into diabetes – depending on your lifestyle. Unlike type 1 diabetes, reversing prediabetes and type 2 diabetes is a matter of choice and commitment. Here are some tips on how to reverse prediabetes.
- Health foods and diet practices to reverse prediabetes:
- Switch to green tea instead of the regular milk tea or masala chai. Easier said than done, but then try Chamomile tea or have dried apricots to bribe your taste buds.
- Use herbs instead of sugar.
- Choose organic produce instead of processed or junk food. For example, get oranges from the market and blend it into a smoothie rather than having processed fruit juice.
- Have a nuts instead of a fried foodfor that late afternoon snack.
- Eat good protein. Focus on eating fresh fish like salmon and flatehead. Make sure they are made in extra virgin olive oil. Eating fish three times a week is a good diet plan.
- Eat 2-3 omega-3 eggs every week.
- Create a meal plan and stick to it. Carb counting is effective and creating diverse meal plans with lentils, fish and vegetables (include sweet potatoes) can be good for your taste buds too.
- Think salads for breakfasts, lunches or dinners or even as light supper snacks. Have fresh fruits and vegetables, which are rich in polyphenols and antioxidants
- Regularly use herbs like turmeric, fenugreek, cinnamon, pomegranate, ginger, rosemary in your food while cooking which are good for controlling prediabetes and diabetes.
- Try and get more fibre in your diet daily at least 50 gms a day. Include flax seeds, walnuts, whole grains and almonds.
List of Low GI Vegetables for reversing prediabetes:
- Bell peppers
- Green Beans
- Sweet potatoes
List of Low GI Fruits for reversing prediabetes:
- Grapefruit (not if you are on cholesterol drugs.)
There are some vitamins and supplements which help reverse prediabetes. Please consult with your doctor before shortlisting which multivitamins will suit you. Calcium, vitamin C, vitamin D and vitamin E help reducing blood sugar levels. B-complex vitamins are good for daily use but vitamin B6 and B12 avoid diabetic neuropathy.
Foods and Habits to avoid for preventing prediabetes
- It is important to avoid all processed and junk foods, artificial sweeteners and go organic.
- Avoid foods such as white bread, flour-based pastas, pastries and white potatoes.
- Avoid processed foods such as cereals like corn flakes or artificially flavoured syrups and sweetened drinks.
- Avoid processed vegetables, sweets, soups and instant noodles.
- Try quitting smoking. There is an increased risk of diabetes in smokers.
- If you are a diabetic or prediabetic, and if you have alcohol, do so with precaution. Read my article for more information.
- Create a meal plan and monitor carb intake. Ideally it should be between 1500-2000 calories a day. This makes a low GI diet important as it makes you feel fuller for a longer time.
- Control weight by exercising regularly for at least 30 minutes.
- Remember, defeating prediabetes is a choice and takes a commitment towards your health, life and family. Talk to your doctor to find out about your blood sugar levels and partner with them to create a meal plan or exercise regimen to reverse prediabetes before it is too late.