Discover 10 practical, evidence-based ways to manage your blood sugar if you have prediabetes. Learn about diet, exercise, weight loss, sleep, stress, and more to help prevent type 2 diabetes.
Step 1: Eat a Balanced, Nutrient-Rich Diet
Choose foods that are low in refined sugars and unhealthy fats. Focus on whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Try to fill half your plate with non-starchy vegetables at every meal. Whole grains and legumes are better choices than white bread, rice, or sugary snacks, as they cause a slower, more controlled rise in blood sugar.
Tips:
- Replace white rice and bread with brown rice, quinoa, or whole wheat options.
- Include a variety of colorful vegetables in your meals.
- Choose healthy fats like avocados, nuts, seeds, and olive oil.
- Limit processed foods, sugary drinks, and red meat.
Step 2: Monitor Your Carbohydrate Intake
Not all carbohydrates affect your blood sugar the same way. Simple carbs (like those in sweets and white bread) are quickly digested and can cause blood sugar spikes. Complex carbs (like those in vegetables, whole grains, and beans) are digested more slowly and help keep your blood sugar stable.
Action:
- Pair carbs with protein or healthy fats to slow down absorption.
- Read food labels to check for added sugars and refined grains.
- Consider working with a dietitian to create a meal plan tailored to your needs.
Step 3: Increase Physical Activity
Regular physical activity helps your body use insulin more efficiently and can lower your blood sugar levels. Aim for at least 150 minutes of moderate aerobic activity (like brisk walking) each week, plus muscle-strengthening exercises on two or more days.
Getting started:
- Start with short walks and gradually increase your activity level.
- Find activities you enjoy, such as swimming, cycling, or dancing.
- Break up long periods of sitting with short walks or stretches.
Step 4: Lose Excess Weight
Losing even a small amount of weight (5–7% of your body weight) can significantly improve your blood sugar levels and reduce your risk of developing type 2 diabetes.
How to succeed:
- Combine healthy eating with regular physical activity.
- Set realistic, achievable goals.
- Focus on making sustainable lifestyle changes rather than quick fixes.
Step 5: Stay Hydrated
Drinking enough water helps your kidneys flush out excess glucose through urine. Dehydration can cause your blood sugar levels to rise.