Regular exercise and healthful snacks are key elements of maintaining good health for almost everyone, but these strategies are especially important for those at risk of developing diabetes. Prediabetics can help ward off the disease by regularly engaging in aerobic, weight-bearing and stretching exercises. To maintain healthy blood glucose levels during exercise, prediabetics should remain hydrated and consume high-fiber snacks with carbohydrates and some natural sugars, such as granola, crackers or fruit.
Exercising for Prediabetics
Regular exercise is an important element of maintaining healthy blood glucose levels for prediabetics and diabetics. During exercise, your body uses glucose to meet its extra energy needs. Extended periods of high-level exercise may even lower blood glucose for as long as 24 hours, according to the American Diabetes Association. For those at risk of diabetes, exercise therefore serves as a healthy, natural means of keeping blood glucose at more acceptable levels. Exercise also contributes to maintaining a healthy body weight, a helpful factor in preventing full-blown diabetes.
Managing Prediabetes
Prediabetes is the name given to a condition with diabetes-like symptoms, notably slightly elevated blood sugar levels. The blood sugar levels do not meet the criteria for full-blown diabetes, but they and other symptoms indicate your body is at risk of developing the disease. With the proper care, you can often avoid full-blown diabetes. Regular exercise, maintaining a healthy body weight and eating the proper foods are key to warding off the disease. Low doses of medications, such as Glucophage or a generic equivalent, may be needed in higher-risk patients.
Snack Choices
Both prediabetics and diabetics must carefully monitor their blood sugar levels, particularly when exercising. Always stay thoroughly hydrated during exercise and carry a healthy snack with you in case your blood sugar drops precipitously. Good choices include fruit, healthy carbohydrates such as wheat crackers or granola bars, and cheese or peanut butter. If your health care provider recommends them, carry glucose tablets or gels with you for a quick burst of glucose. Although recommended blood glucose levels vary from person to person, typically you should not let your blood glucose level drop below 100 milligrams per decilitre (mg/dL) -- eat a snack rich in carbohydrates in this situation to prevent serious hypoglycemia. If your level exceeds 250 mg/dL, do not continue exercising and seek prompt medical attention.
Snacks to Avoid
Before, during or after exercise, prediabetics should avoid processed sugars and starches, empty calories and fatty foods. Consume only limited amounts of hard candy; do not eat sugar-laden pastries, cakes or desserts; and avoid fatty snacks such as chips, most fast food and processed meats. Cheese and nut products may be eaten but only in limited amounts. Sugary sodas and juices should be avoided.
