4 ways to reverse prediabetes

Being diagnosed with prediabetes does not mean you will develop diabetes. This diagnosis serves as a warning that you need to make adjustments to control your blood sugar and avoid developing type 2 diabetes.

Diabetes occurs when a person cannot control their blood sugar, causing it to become too high or too low. It is a chronic condition that cannot be cured, and people with it must learn to live with it, according to the health website Healthline (USA).

Eating foods containing complex carbohydrates like potatoes can help stabilize blood sugar.

Prediabetes, while characterized by abnormally high blood sugar levels, is not yet type 2 diabetes. However, without timely intervention, prediabetes can develop into diabetes. To prevent, or even reverse, prediabetes, patients should adopt the following measures:

Eat healthily

One of the main risk factors for prediabetes is an unhealthy diet high in sugar, unhealthy fats, and calories. A healthy diet, on the other hand, can help control blood sugar and prevent prediabetes from progressing. This diet prioritizes vegetables, fruits, lean meats, and whole grains.

Losing weight

Being overweight or obese is one of the main factors causing prediabetes. Therefore, it is important for people with prediabetes to maintain a healthy weight and avoid being overweight or obese.

Studies show that simply reducing body fat by 5-10% is enough to help improve blood sugar and reverse prediabetes. To lose weight, in addition to healthy eating, people need to combine it with regular exercise.

Quit smoking

Smoking increases the risk of heart disease and lung cancer. In addition, tobacco is a major factor in insulin resistance, prediabetes, and type 2 diabetes. If smokers are having difficulty quitting on their own, they can seek advice and support from a doctor.

Eat less refined carbohydrates.

Starch is one of the essential nutrients for the body. To stay healthy, we cannot avoid consuming starch. However, refined white starch is high in calories and low in minerals and fiber. Eating too much can easily lead to high blood sugar, causing calorie surplus and weight gain. Over time, this can easily lead to prediabetes and type 2 diabetes.

Therefore, experts recommend that people eat complex carbohydrates, which contain vitamins, minerals, and fiber. These carbohydrates include potatoes, brown rice, and oats, according to Healthline .

Source: https://thanhnien.vn/4-cach-giup-dao-nguoc-tinh-trang-tien-tieu-duong-185241029131133218.htm