Prediabetes is a serious condition that signifies an early onset insulin resistance— it can also potentially become type 2 diabetes.
According to the Centers for Disease Control and Prevention, untreated prediabetes can lead to a type 2 diabetes diagnosis within five years. The good news is, early intervention can help get you back on a healthy track before prediabetes develops into type 2 diabetes.
Here are some actions you can take to reverse prediabetes.
Add exercise and activity to your daily routine.
According to the American Diabetes Association (ADA), physical activity can have a lot of benefits, including lowering your risk for type 2 diabetes.
The ADA notes that there are four major types of activity one should incorporate into their day: continuous activity, aerobic activity, strength training, and flexibility exercises.
Overall, the organization suggests staying as active as you can throughout the day, even if it means setting reminders to go for a walk.
Make the most of what you eat.
Dr. Danine Fruge, medical director of Pritikin Longevity Center, told INSIDER that it’s important that you make the most of your diet by sticking to whole foods like fruits, vegetables, beans, whole grains, and starchy vegetables like potatoes and yams.
“They’re naturally packed with nutrients, and their high fiber-to-calorie ratio is very beneficial in curbing hunger, which curbs weight gain,” she added.
Focus on healthy carbohydrates.
Dr. Fruge said you can normalize blood sugar levels and even reverse a prediabetes diagnosis by ensuring the bulk of your diet is fiber-rich, unprocessed carbohydrates like vegetables, whole fruit, whole grains, and beans.
Dr. Michael Kagan, L.A. Care medical director for utilization management, recommended sticking to fruit that has a low glycemic index, like cherries, pears, grapefruit, oranges, and dried apricots.
Read more: 10 signs you’re at risk for developing type 2 diabetes
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Source:: Business Insider