It is estimated that 54 million people in the United States have pre-diabetes, also called borderline diabetes, says the Joslin Diabetes Center. This condition means your blood glucose levels are higher than normal, but not classifiable as clinical diabetes; borderline diabetes makes you more likely to develop type 2 diabetes and heart disease. Losing weight reduces your risk of developing type 2 diabetes and also promotes overall wellness. If you have borderline diabetes, talk with your doctor about all the ways you can reduce your risk of it turning into diabetes.
Step 1
Add regular physical activity to your lifestyle. The National Diabetes Information Clearinghouse suggests doing something as simple as walking, 30 minutes a day, five days a week. Not only can this help you lose weight, but it also can help control blood glucose level and promote normal insulin usage.
Step 2
Modify your portion sizes to help with weight loss. It can be hard to visualize what an accurate serving size is, and a doctor or nutritionist can help show you what an appropriate serving of a food group is. Losing weight can help reduce your risk of developing type 2 diabetes if you have borderline diabtetes because you are able to better utilize insulin at a healthy weight.
Step 3
Make healthier food choices. Not only will this help you lose weight and cut calories and fat, but it can also help control your blood glucose level. The Joslin Diabetes Center suggests substituting broiled or grilled foods for fried foods; eating fish and chicken and only eating lean cuts of beef; and eating more meatless meals and emphasizing vegetables.
Step 4
Substitute healthier options for your favorite high-fat or high-sugar foods to help keep your weight down and prevent type 2 diabetes. The American Diabetes Association suggests choosing nonfat diary such as skim milk or nonfat cheeses; eating whole-grain foods instead of processed foods and choosing vegetables lower in starches, such as spinach or green beans, since starches are converted to sugar.
Step 5
Cook with oils such as olive, sunflower or canola oils instead of butter or coconut oil, which contain saturated fats and trans fats. These fats increase your risk of heart disease and contribute to weight gain.
Tips and Warnings
- If you work with a nutritionist or dietitian, you may want to find someone who specializes in working with diabetes and related conditions. She may be able to provide specific eating tips to lower blood glucose level and keep you healthy.
- Do not drastically change your diet without first talking with your doctor. She can help guide you toward better food choices and help you with getting the necessary nutrients.
