Prediabetes means that your blood sugar level is above normal but it’s not high enough to be classified as Type 2 diabetes.
According to the Centers for Disease Control and Prevention, it’s likely to become Type 2 diabetes in less than five years unless you take steps to stop the progression.
The good news is that prediabetes can actually function as a wake-up call for you to get started on the road to improved health. Read below for tips to help you combat prediabetes, and for information on how WellSpan Health can help.
Lifestyle: The Best Defense
Don't wait on your weight
Reducing your body weight by 7 percent greatly reduces your chances of becoming diabetic.
Exercising for 30 minutes a day, five days a week, can have a significant impact on slowing the progress of prediabetes.
Eat to live, don't live to eat
Many diabetes risk factors are connected to our diets; follow these tips to help bring your diet in line.
- Veggies: Incorporate a variety of colorful vegetables into your diet.
- Fruits: Get rid of the juices, sugary drinks and desserts, and instead opt for healthful whole fruits.
- Grains: Eat plenty of whole grains, contained in whole-grain breads and cereals, as well as oats, brown rice and farro.
- Low-Fat Dairy: Don’t cut out dairy because you think it’s fattening. Low-fat versions of milk, yogurt and cheese are good for your body.
- Protein: Fish and seafood are great sources of healthy protein. So are other lean meats (such as chicken), eggs, fortified soy products, beans, nuts and seeds.
- Healthy Oils: Cook and dress your foods with less oil. Use healthier oils such as olive oil, canola oil and sunflower oil.
- The Don’ts: Of course, sugar is a big no-no for anyone struggling with higher blood sugar levels. You should also avoid trans fats and excess sodium in your diet.