If your blood sugar tests higher than normal, you may have what is known as prediabetes. Having prediabetes means that your blood glucose levels are above the healthy range, but not high enough to be classified as having type 2 diabetes. If you make changes in your diet and lifestyle, you may reverse prediabetes and return your blood sugar to normal levels.
Weight Loss
Losing excess body weight may help to reverse prediabetes and reduce your risk of eventually developing type 2 diabetes. If left untreated, prediabetes may turn into diabetes in fewer than 10 years, according to MayoClinic.com. If you lose 5 percent to 10 percent of your total body weight -- and increasing your daily physical exercise -- you can lower your risk of developing diabetes by 58 percent, according to the Diabetes Prevention Program. For healthy weight loss, reduce your daily caloric intake by about 500 calories. The U.S. Department of Agriculture provides online tools to help you personalize your calorie reduction weight loss plan.
Meal Plan
Maintaining a proper diet can help to lower your blood sugar and promote a healthier weight. In order to help reverse prediabetes, the American College of Endocrinology recommends that you choose foods high in dietary fiber, vitamins and minerals and low in calories and fat. Avoid processed foods, including snacks, commercial baked goods, canned soups and vegetables and frozen meals. Your diet should focus on fresh fruits, non-starchy vegetables, whole grains, beans and legumes, fish, skinless poultry, lean cuts of meat and reduced-fat dairy products.
Benefits of Blood Sugar Control
High blood sugar levels, left uncontrolled, can damage and weaken both your cardiovascular and circulatory systems. Reversing prediabetes can also help lower your risk of developing cardiovascular disease. According to the American Diabetes Association, persons with prediabetes are twice as likely to develop heart disease and suffer a stroke than persons who maintain healthy blood glucose levels. If you control your blood sugar now, you lower your risk of developing diabetes and heart disease.
Considerations
Many people have prediabetes but are unaware of it. This is because prediabetes often does not have significant or easily detectable symptoms. The American Diabetes Association recommends that all overweight persons older than age 45 get their blood glucose levels tested. If you are over 45 years old and have a healthy weight, or if you are less than 45 years old and are overweight, you should consult with your doctor to see if testing is appropriate and recommended.
References
- MayoClinic.com: Prediabetes -- Definition, Jan. 21, 2011
- American Diabetes Association: Diabetes Basics -- How To Prevent Prediabetes
- MayoClinic.com: Medical Edge Newspaper Column -- Diagnosis of Prediabetes Should Prompt Lifestyle Changes, Adrian Vella, Sept. 17, 2010
- United States Department of Agriculture: ChooseMyPlate
- MayoClinic.com: Prediabetes -- Treatment and Drugs, Jan. 21, 2011
- American Diabetes Association: Food and Fitness -- Diabetes Meal Plans and a Healthy Diet
