Posted on: November 9, 2015
The Key to Reversing Pre-Diabetes
By Pat Talio
A diagnosis of pre-diabetes means that you are at high risk for developing diabetes, and without lifestyle changes are likely to be diagnosed with Type 2 diabetes within 10 years. Better nutrition and exercise may help you prevent or delay the diagnosis of Type 2 Diabetes.
The arrow image depicts the differences between the blood sugar level of someone without diabetes, someone considered pre-diabetic and someone with diabetes. Pre-diabetes means your blood sugar is higher than normal but not yet high enough to be diagnosed with diabetes. A diagnosis of pre-diabetes is a reason to slow down and examine what you are eating and how active you are. Research shows with an improvement in your diet and with an increase in activity, which results in weight loss and better nutrition, Type 2 diabetes can be prevented or delayed.
The Diabetes Care and Education practice group of the Academy of Nutrition and Dietetics suggest the following tips to reverse Pre-Diabetes:
1. Move more – take a walk after dinner, stand up while talking on the phone, walk to your coworkers desk rather than use e-mail, jog in place or stand and stretch during TV commercials. Move if you’ve been sitter for 30 minutes. Remember every step counts.
2. Water is the way to go – replace juice, soda and other sugary drinks with water.
3. Just say no – Politely refuse the extra serving at the family dinner and powdered donut from a co-worker. Friends and family often have good intentions, but practice saying “No thank you!” to stay on track.
4. Size matters – be mindful of your portion sizes. Keep your protein to 4-6 ounces; a serving of starchy food should be less than one cup, and vegetables should cover at least one-half of your plate.
Change is always difficult but it may be easier with the support of a partner so grab a family member or friend and work together to make healthy lifestyle choices a reality.
Editor’s Note: Pat Talio, MS, RDN, CDE, CDN is a registered dietitian at Northern Westchester hospital and is a diabetes educator.