First steps to managing pre-diabetes: Summarized

Author: Chantelle van der Merwe

​Registered Dietician (SA) PG Dip Diabetes Management (UK) . All about simplifying and individualizing nutritional therapy for diabetes management

Pre-diabetes is a critical stage in the progression towards type 2 diabetes. It is a condition that affects millions of people worldwide, and if left untreated, it can lead to serious health complications. However, the good news is that pre-diabetes can often be reversed with early intervention and lifestyle changes. The key to success is to take action as soon as possible. In this blog post, we'll discuss the importance of treating pre-diabetes and provide some essential first steps to help you manage your condition and improve your health.

Here are the first steps to start with for pre-diabetes management:

1. Manage your portions: Limit carbohydrate portions to no more than 1 cup per meal, and choose low glycemic index (GI) carbs. Low GI carbs release glucose slowly into the bloodstream, which helps to stabilize blood sugar levels.
   
2. Fill half your plate with non-starchy vegetables: Eating plenty of non-starchy vegetables such as broccoli, spinach, and carrots can help you feel full and satisfied without consuming too many calories. Try eating your veggies first to feel full sooner and avoid overeating.
   
3. Drink plenty of water: Drinking at least 1.5-2 liters of water daily can help keep you hydrated, improve digestion, and flush out toxins from your body. You can also add natural flavors like lemon, cucumber, mint, or ginger to enhance the taste.
   
4. Exercise regularly: Aim for at least 150 minutes of moderate-intensity exercise per week, which can include activities like brisk walking, cycling, or swimming. Start slowly and gradually increase the intensity and duration of your exercise over time.
   
5. Monitor your blood sugar levels: Check your blood glucose levels regularly and follow up on your blood work in 6 months to ensure that your levels are improving. Remember, you may not always feel the symptoms of pre-diabetes, so monitoring your blood sugar levels is essential.
   
   ​In conclusion, pre-diabetes is a warning sign that you need to take action to prevent or delay the onset of type 2 diabetes. By making small changes to your diet, exercise, and lifestyle habits, you can improve your health and reduce your risk of developing diabetes. Don't wait until it's too late – start taking action today and be proactive in managing your health!