Prediabetes is a serious but reversible condition in which blood sugar levels are higher than normal, but do not reach the diagnostic criteria for type 2 diabetes.
Several strategies can reduce this risk and improve blood sugar management, including dietary changes, exercise and, in some cases, supplements or medications.
Lower Blood Glucose Levels
Mainly plant-based diet
A diet rich in whole grains, legumes, nuts, fruit and vegetables, while limiting refined and processed foods, combined with regular physical activity, is strongly correlated with a reduced risk of type 2 diabetes.
High-fiber diets, such as those including whole grains and legumes, reduce the risk of prediabetes progression, while adopting a Mediterranean diet is associated with better blood sugar management.
Meal planning
Preparing balanced meals and following a shopping list helps avoid impulse purchases and ensures healthy eating. Preparing meals in advance can also save you time while ensuring a nutritious diet.
Tracking carbohydrate intake
Use a food diary or app to track your carbohydrate intake and adjust your eating habits.
Plate method
Divide your plate into four parts: half with low-carb vegetables, a quarter with lean protein and a quarter with complex carbohydrates. For better portion control, use a small plate (like a dessert plate), which naturally limits the amount of food consumed.
Realistic weight loss goal
A 5% loss in body weight can be enough to improve blood glucose levels. Weight management programs, such as the Diabetes Prevention Program, have been shown to significantly reduce the risk of progression from prediabetes to type 2 diabetes.
These programs include advice on diet, physical activity and weight management.
Physical exercise
Increasing physical activity, even with daily walks, is effective in reducing blood sugar levels. It is recommended to aim for at least 150 minutes of moderate exercise per week.
Quality sleep
Adequate sleep (ideally between 7 and 8 hours a night) is essential for regulating blood sugar levels and maintaining a balanced metabolism.
Lack of sleep can increase insulin resistance and promote weight gain, which increases the risk of type 2 diabetes.
Supplements and vitamins
Some preliminary studies suggest that supplements such as berberine, aloe vera, magnesium or chromium may have beneficial effects. However, they should only be used under the supervision of a healthcare professional.
Medication
If necessary, certain prescribed medications, such as metformin, can help lower blood sugar levels, particularly after meals. Pharmacological interventions have been shown to be effective in delaying or preventing the progression of prediabetes, particularly in overweight people.
Regular monitoring by a healthcare professional, together with lifestyle adjustments, can help prevent type 2 diabetes and its complications.
Learn more about Pep2Dia to maintain a healthy glycemia!
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