What is The Best Way to Avoid Pre-Diabetes Into Diabetes?

Do you know that around 136 million people in India have pre-diabetes? That means their blood sugar levels are higher than normal but not quite at the level of diabetes.

Individuals with pre-diabetes have a 50% chance of developing Type 2 diabetes within the next five to ten years. This may sound like a wake-up call, but it also gives you an opportunity to take charge of your health before things get worse.

Yes, being diagnosed with pre-diabetes is not a done deal! A few simple steps and natural supplements like Krishna’s Diabic Care Juice can help you turn things around or reverse the condition.

Stay tuned to know the best way to avoid pre-diabetes into diabetes.

What is Prediabetes?

Type 2 diabetes is not a condition that develops all of a sudden. Almost every individual diagnosed with this chronic condition has a long, slow, invisible lead-in to it. And that is called “prediabetes.”

“Pre” means “before,” so prediabetes is the stage before you develop Type 2 diabetes. This is a stage where your blood sugar levels are higher than normal, but not high enough to be classified as diabetes.

You are considered a prediabetic when your blood sugar levels show:

• Fasting blood sugar- 100–125 mg/dL
• Hemoglobin A1C – 5.7% and 6.4%
• Glucose levels – 140 mg/dL and 199 mg/dL (measured during a glucose tolerance test)

If these numbers go higher, you’re in the range of diabetes.

Before you brush it off with, “Well, at least it’s not diabetes,” keep this in mind: Prediabetes carries many of the same long-term health risks as diabetes. The only key difference is with prediabetes, you still have the opportunity to prevent it from progressing to diabetes and reduce the risk of heart disease, kidney problems, vision problems, and other complications linked to diabetes.

Best Ways To Prevent Prediabetes Into Full-Blown Diabetes

Although there is no FDA-approved medication specifically for treating prediabetes, there are simple yet effective strategies that decrease your risk for diabetes.

1. Change What You Eat

Your diet plays a larger role in the development of prediabetes. If you’ve noticed yourself reaching for unhealthy snacks, or eating meals late at night, it’s time to make a change. Midnight snacking or constantly munching on junk foods often leads to eating “empty calories,” which not only increases fat in your body but also keeps your blood sugar levels elevated. This constant spike prevents your insulin from working properly, making it harder for your body to metabolize sugar.

Eating high-carb foods can also cause your blood sugar to spike quickly, leading to insulin resistance. Here’s what you can start doing now to support healthy blood sugar levels:

• High-fiber foods are your friend! Fibre helps slow the absorption of sugar in your bloodstream, preventing blood sugar spikes. So, incorporate more fruits, vegetables, and whole grains into your meals.

• Include more lean plant-based proteins like lentils, beans, tofu, and chickpeas. These are packed with essential nutrients and help you feel fuller longer without causing a sugar spike. Proteins also support healthy metabolic function and reduce the risk of insulin resistance.

• Choose low glycemic index (GI) options. For example, if you’re eating rice, it’s better to cook the rice, refrigerate it for 24 hours, and then reheat it. This process lowers the glycemic index, meaning your blood sugar will rise more slowly. This applies to other foods as well—cooking and then cooling carbs like pasta or potatoes can reduce their GI.
  
  Learn More About Glycemic Index

• Avoid packaged snacks like chips, cookies, and candies that are loaded with sugars and empty calories. Instead, have a fruit or a handful of nuts. These are not only nutritious but also provide healthy fats, proteins, and fibre.

• Keep yourself hydrated. Drinking enough water helps regulate your blood sugar and prevents your brain from sending false hunger signals. Sometimes, when you’re dehydrated, you might feel hungry even when your body doesn’t need more food. So, make sure you’re sipping water throughout the day.

Lastly, include Krishna’s Diabic Care Juice in your routine. This drink is made with herbs and other natural ingredients that help keep blood sugar levels in a healthy range. The herbs support your endocrine system to function at its best and also help other vital organs perform their jobs properly.

Learn More About The Benefits of Krishna’s Diabic Care Juice

2. Lose Extra Weight

The best way to avoid prediabetes into diabetes is by losing weight. If you’re overweight, your cells become more resistant to insulin which is the first step toward developing Type 2 diabetes.

The process of losing weight can feel daunting but even a modest reduction of 5% of your body weight can turn the odds in your favour, especially your blood sugar levels.

Studies show that losing just 5% to 10% of your body weight can help bring blood sugar levels back to normal and either prevent or delay the onset of diabetes.

To achieve this, try reducing portion sizes, cutting down on calories, and eating fewer foods high in fat (especially saturated fat), sugar, and carbohydrates.

3. Increase Physical Activity

Regular physical activity is a must, no matter what your blood sugar levels are. No, we’re not suggesting you need to engage in intense exercise to benefit.

Simple activities like walking, gardening, biking, or other light exercises for 15-30 minutes a day, five days a week, can make a big difference. Find small ways to move more. Eventually, when you get used to exercise and walking, try to hit 10,000 steps a day. Take the stairs instead of the elevator, walk during phone calls, park farther away from your destination, and find other creative ways to increase your steps.

However, reaching 10,000 steps doesn’t replace the need for other forms of exercise. It’s important to include weight or strength training exercises, as they help your body respond better to insulin and can burn calories even when you’re not moving.

4. Get a Good Night’s Sleep

Sleep is important for maintaining good health, and this includes preventing prediabetes. Research shows that cortisol, a hormone from your adrenal glands, should be low around 3:00 a.m. High cortisol levels at this time can negatively affect your blood sugar.

If you’re not getting seven to nine hours of sleep or are awake between 11:00 p.m. and 5:00 a.m. regularly, your cortisol levels can rise, which increases the risk of conditions like diabetes. If you work night shifts or tend to stay up late, you may need to make extra efforts to ensure you’re getting enough quality sleep to help manage your risk.

Takeaway

The above ways to avoid pre-diabetes into diabetes can help you prevent diabetes altogether. But, many people don’t realize they’re on the path to diabetes because they’ve never had their blood sugar tested. If you have a family history of diabetes or experience symptoms, make sure to get regular check-ups with your doctor. Preventing these risks starts with a simple blood test, and from there, making the lifestyle changes mentioned above.