Reviewed by nutritionist Kelly Plowe, MS, RD
Getty Images. Diet healthy design.
Main points
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Approximately 96 million Americans have prediabetes, but only 20% know they have the disease.
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One Reddit user shared how they reversed prediabetes, including eating more vegetables and fruits.
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Getting enough sleep and losing weight can also help reverse a prediabetes diagnosis.
Prediabetes is a common condition in which people have high blood sugar levels, but not high enough to be diagnosed with type 2 diabetes. What’s more, of the nearly 96 million U.S. adults with prediabetes, only 20% actually know they have it. This is because prediabetes is “silent,” with no signs or symptoms. Despite these alarming statistics, there is a silver lining. Taking action to make healthy diet and lifestyle changes can reverse prediabetes and cut your risk of developing diabetes in half.
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In fact, a Reddit user named Tyler had such an experience. He shared on Reddit that seeing his blood sugar in the pre-diabetic range inspired him to make some healthy changes. In his Reddit post, he shared five steps to successfully lower your A1c. Read on to find out what steps Taylor took and what nutritionists have to say about his approach.
How Taylor Lowers HgbA1c
Diabetes can run in families, which is why Taylor has noticed it. So seeing his blood sugar in the prediabetic range, he knew it was time to make some changes. “I also started taking my health and nutrition more seriously,” he said. When deciding where to start, he turned to the internet (like the rest of us!) to find answers on what he should eat to reverse prediabetes. After some experimentation, these are five habits for lowering Taylor’s blood sugar:
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Mix brown rice with white rice
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Eat more vegetables for dinner
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Eat fruit as a snack (but I still have the occasional brownie or bag of chips).
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Follow a regular weight lifting program
Part of the reason these action steps are so effective is that Tyler finds these habits easy to incorporate into his daily life. Fun is also a key part of making exercise more enjoyable (and sustainable). “Using an Apple Watch and playing games like Pokémon Go or Pikmin Bloom inspires me to take a step forward,” Taylor said. You don’t need to hit the gym every day to see results, either. Tyler has found a workout routine that fits his schedule, doing full-body fitness classes two to three times a week.
Nutritionists weigh in on the approach
They are realistic and sustainable habits
When you’re trying to stop prediabetes, sustainability is key. That’s one reason nutritionists love Taylor’s method. “I really like these recommendations, which focus on real, sustainable changes that can help reverse prediabetes,” says Kathryn Durston, RDN. However, as with all good advice you’re likely to find online, you may have to leave behind some tips that don’t quite work for you. “It’s important to remember that everyone is on their own health journey, and while certain changes may work for some, others may need additional guidance or support to achieve their goals,” says Kaitlin Hippley, M.Ed., RDN, LD, CDCES.
Use protein to create more balanced snacks
Taylor’s suggestions for snacking on fruit are a smart way to make sure you’re getting enough portions each day. Most of us fall short—only about 12% of U.S. adults eat the recommended 1.5 to 2 cups of fruit per day. Even better, research shows that eating more fruit can actually lower your chances of developing diabetes.
Our experts share one way to take your fruit snack to the next level: Pair it with some protein to make it even better for your blood sugar. “While fruit as a snack is high in fiber and micronutrients, it can still cause a spike in blood sugar on its own because it’s primarily carbohydrate. Instead, I recommend pairing fruit with a protein source for a more blood sugar-friendly snack. Add cheese or meat sticks, a cup of Greek-style yogurt, or a bag of roasted chickpeas next to the fruit,” says Durston.
It is right to take a walk after a meal
Combining healthy dietary changes with physical activity can double your risk of developing prediabetes. Unfortunately, less than a quarter of American adults meet recommended levels of physical activity. But the good news is that high-intensity exercise isn’t the only effective way to lower your blood sugar — tying up your shoes and going for a walk after a meal, like Taylor, can be just as beneficial.
Start where you can, even if it’s just two minutes, and build from there. Increasing walking time to 10-15 minutes will have a greater impact on blood sugar.
vegetables for victory
Nutritionists completely agree with Taylor’s recommendation to include more vegetables in your diet. “Nonstarchy vegetables are high in fiber and nutrients while being low in calories, which can help with better blood sugar control. Eating more of these vegetables increases feelings of fullness, which naturally encourages eating fewer carbohydrates in meals,” says Shipley. While Taylor talks about adding more vegetables to dinner, there’s no reason to stop there. “In addition to eating more vegetables at dinner, I recommend including vegetables in lunch, breakfast, and snacks whenever possible,” says Sheri Gaw, RDN, CDCES. “Aim for at least 2-3 cups of vegetables per day to increase fiber, satiety, and blood sugar balance,” she adds.
Lifestyle changes to lower HgbA1c
In addition to Taylor’s advice, here are some other lifestyle changes that can help you manage prediabetes.
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Don’t skimp on sleep: Sleep may not be top of mind when you’re trying to reverse prediabetes, but it’s more important than you think. “Consistent, quality sleep helps regulate hormones, while chronic stress and poor sleep can increase insulin resistance and make blood sugar more difficult to control,” Shipley said.
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Portion Control: In addition to determining what to eat after a prediabetes diagnosis, consider how much you eat. “Focusing on portion control is often one of the first changes I recommend to patients because it allows them to continue enjoying their usual foods, but in a more balanced way,” Shipley explains. “Focusing on smaller amounts of carbohydrate-rich foods while increasing non-starchy vegetables can help control blood sugar without feeling deprived,” she says.
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Aim for a healthy weight: When it comes to dealing with prediabetes, losing weight isn’t always the answer. However, research shows it can be a helpful tool. “Just a small amount of weight loss, 5 to 7 percent of starting body weight, can promote lower blood sugar and often reverse prediabetes,” Gaw says.
Our expert opinion
No matter what the question is, the internet has the answer (good or bad). However, when it comes to your health, it’s always worth consulting an expert before implementing changes. In this case, a nutritionist had nothing but positive things to say about one Reddit user’s experience reversing prediabetes. Research supports that lifestyle changes can have a significant impact on diabetes risk, and nutritionists believe Taylor’s recommendations are realistic and sustainable. It’s worth trying some for yourself!
Read the original article on EatWell
