5 Steps to Reverse Prediabetes and Regain Your Health

Prediabetes is a warning sign that your blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. While this condition can feel alarming, it’s also an opportunity to take control of your health and make changes that can prevent or even reverse the progression to diabetes. With the right lifestyle adjustments, you can stabilize your blood sugar levels and reduce your risk of developing diabetes. Here are five actionable steps to help you reverse prediabetes:

1. Adopt a Healthy Lifestyle

The foundation of reversing prediabetes lies in making sustainable lifestyle changes. This includes eating a balanced diet, staying physically active, and maintaining a healthy weight.

• What to do: Focus on nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats. Avoid processed foods, sugary snacks, and beverages.
• Why it matters: A healthy diet helps regulate blood sugar levels, while regular physical activity improves insulin sensitivity and supports weight management.
• Tip: Start small by incorporating more whole foods into your meals and finding physical activities you enjoy, such as walking, swimming, or yoga.

2. Balance Your Carbohydrate Intake

Carbohydrates play a significant role in blood sugar management, but not all carbs are created equal. Choosing the right types and amounts of carbohydrates is key to reversing prediabetes.

• What to do: Aim for 60% of your total caloric intake from healthy carbs (for women) or 80% (for men). Focus on whole grains, fruits, and vegetables, which provide energy and fiber without causing blood sugar spikes.
• Why it matters: Fiber-rich carbs slow digestion, helping to stabilize blood sugar levels and keep you feeling full longer.
• Tip: Pair carbs with protein or healthy fats to further balance your blood sugar response. For example, enjoy an apple with a handful of almonds or whole-grain toast with avocado.

3. Follow a Low-Glycemic Diet

A low-glycemic diet focuses on foods that have a minimal impact on blood sugar levels, making it an excellent choice for managing prediabetes.

• What to do: Choose foods with a low glycemic index (GI), such as non-starchy vegetables, legumes, nuts, and whole grains. Avoid high-GI foods like white bread, sugary cereals, and processed snacks.
• Why it matters: Low-GI foods prevent sudden spikes and crashes in blood sugar, helping to keep your levels stable throughout the day.
• Tip: Use online resources or apps to check the glycemic index of foods and plan your meals accordingly.

4. Incorporate Healthy Fats

Healthy fats are an essential part of a prediabetes-friendly diet. They help control blood sugar levels, support weight loss, and keep you satisfied between meals.

• What to do: Include sources of monounsaturated and polyunsaturated fats, such as nuts, seeds, olive oil, avocados, and fatty fish like salmon. Limit or avoid unhealthy saturated and trans fats found in fried foods and processed snacks.
• Why it matters: Healthy fats don’t raise blood sugar levels and can improve insulin sensitivity, making them a valuable addition to your diet.
• Tip: Add a tablespoon of chia seeds to your smoothie, drizzle olive oil over your salad, or snack on a small handful of walnuts.

5. Consider Medication (If Needed)

For some individuals, lifestyle changes alone may not be enough to reverse prediabetes. In such cases, medication can be a helpful tool to manage blood sugar levels and reduce the risk of progressing to diabetes.

• What to do: Consult your doctor to determine if medication is appropriate for you. Common options include metformin, which helps lower blood sugar levels and improve insulin sensitivity.
• Why it matters: Medication can provide additional support while you work on making long-term lifestyle changes.
• Tip: Even if you’re taking medication, continue to prioritize healthy eating, regular exercise, and weight management for the best results.

Take Control of Your Health Today

Prediabetes is a reversible condition, but it requires commitment and consistent effort. By adopting a healthy lifestyle, balancing your carbohydrate intake, following a low-glycemic diet, incorporating healthy fats, and considering medication if necessary, you can stabilize your blood sugar levels and reduce your risk of developing type 2 diabetes.

At DFW Bariatrics and General Surgery, we’re here to support you on your journey to better health. Our team can provide personalized guidance and resources to help you manage prediabetes and achieve your wellness goals. If you’re ready to take the first step, call us at (469) 620-0222 or fill out our contact form to schedule a consultation.