Prediabetes is a condition where blood sugar levels are higher than normal but haven’t yet developed into type 2 diabetes. It serves as an important warning for potential cardiovascular issues, nerve damage, and other metabolic risks. Prediabetes often arises from insulin resistance, where the body’s cells don’t respond well to insulin. The positive news? Prediabetes is frequently reversible with the right lifestyle adjustments.

Here are 8 proven strategies to help manage prediabetes and support overall health.

8 Ways to Control and Manage Prediabetes

1. Moderate Carbohydrate Intake

Regulating carbohydrate and sugar intake is essential for managing prediabetes. Choose low glycaemic index (GI) and glycaemic load (GL) foods, which help stabilise blood sugar levels. Incorporate fibre-rich foods such as legumes, leafy greens, cruciferous vegetables, and low-sugar fruits like berries. Fibre slows down sugar absorption, reducing blood sugar spikes and supporting better glycaemic control.

2. Eat a Balanced Diet

Aim to balance your meals with protein, healthy fats, and fibre to support steady blood sugar. Include 30-50 grams of protein per meal from sources like grass-fed beef, pasture-raised poultry, wild-caught fish, and pastured eggs. Healthy fats from foods like avocados, nuts, seeds, and olive oil also play a role by slowing digestion, which prevents rapid blood sugar spikes.

3. Prioritise Essential Nutrients

Certain nutrients are particularly beneficial for blood sugar management:

Magnesium enhances insulin sensitivity and supports glucose metabolism.

Vitamin D helps boost insulin production, lowering the risk of insulin resistance.

High-quality fibre supplements can slow carb digestion, reducing blood sugar spikes.

Omega-3 fatty acids help reduce inflammation, improve cell function, and reduce insulin resistance.

4. Incorporate Strength Training

Adding resistance training to your routine can greatly improve insulin sensitivity and blood sugar regulation. Building muscle allows the body to use glucose more efficiently, which helps stabilise blood sugar. Lifting weights also boosts metabolism, aiding in weight control.

5. Manage Stress Levels

Chronic stress increases stress hormones that raise blood sugar and reduce insulin sensitivity. Techniques such as meditation, yoga, and deep-breathing exercises can help manage stress, along with prioritising activities that bring relaxation and joy.

6. Prioritise Quality Sleep

Lack of sleep—even for one night—can increase the risk of insulin resistance. Establish a consistent bedtime routine, limit caffeine and blue-light exposure, and create a sleep-friendly environment. Aim for 7-9 hours of uninterrupted sleep every night.

7. Stay Hydrated

Water plays a natural role in blood sugar regulation, helping your kidneys flush out excess glucose. Keep a water bottle nearby and sip throughout the day to stay hydrated. Use a hydration calculator if needed to determine your daily water requirements.

8. Cut Back on Smoking and Alcohol

Smoking increases insulin resistance and inflammation, raising the risk of type 2 diabetes by 30-40%. Alcohol disrupts blood sugar levels, causing fluctuations and adding empty calories. If you drink, try to limit alcohol intake to one drink per day (about 5 oz of wine).

BONUS: Eat More Protein

Consuming adequate protein is essential for managing blood sugar and can be a cornerstone in preventing or reversing prediabetes. Aim for 30-50 grams of protein per meal to enhance insulin response and maintain stable blood sugar throughout the day. By prioritising protein, you’re supporting metabolic health and helping to keep blood sugar in check.

THANKS FOR READING!

Louise x

Learn more about Louise here.