7 Things you Can Do Right Now if you’ve Been Diagnosed with Prediabetes

by Stephanie Thomson, RD

So your lab results just came back and your doctor told you that you have prediabetes. You’re freaking out wondering, what now? You may have been told to, “just lose some weight” or sent a vague handout on high glycemic carbs and told to “watch your intake” which doesn’t feel very helpful or empowering. While it can be scary to get this diagnosis, it can actually be a good thing because it means there is still time to make lifestyle changes that will prevent you from getting type 2 diabetes and improve your health in general. Here are seven things you can do right now.

1) Honestly look at your current diet

What types of foods are you eating? When are you eating? Are you sitting down to regular balanced meals? Do you have a lot of added sugar in your diet such as sugary drinks, desserts, chips, and other highly processed snack foods? If so, think about what foods you can live without and replace them with healthier foods. If you still want a sweet treat, pick one a day and add it at the end of a meal. Eat it slowly and mindfully enjoy it.

2) Aim to eat 3 balanced meals

That include lean proteins like chicken, turkey, fish, lean ground beef, pork, tofu; ½ a plate of fruits and vegetables; include healthy fats like avocado, nuts/seeds, nut butters, and olive oil; and high fiber whole grains like quinoa, whole wheat pasta, brown rice, farro, wild rice, etc. Balancing meals in this way helps to regulate blood sugar by keeping your blood sugar levels more steady. It also helps to keep hunger under control to prevent mindless snacking on quick digesting carbs.

3) Get more movement and focus on muscle building

It’s ideal to get 150 minutes/week of activity such as brisk walking or bike riding. If you have a sedentary job try to sneak in a 10 minute walk after lunch. Take a short walk after dinner in the evening. Do some activity every hour like jumping jacks or body weight squats. Increasing muscle creates a place for storage of excess sugar in the form of glycogen. It’s also beneficial to your health in so many other ways. Figure out what works best for you and move your body.

4) Increase your protein and fiber intake

At your meals eat a larger portion of protein. Depending on your individual needs, this could look like 25-40 grams at each meal. Aim for 25-35 grams of fiber daily.

5) Have your vitamin D level checked

There is an association between low vitamin D levels and increased risk of type 2 diabetes. You may need a vitamin D3 supplement.

6) Get adequate sleep

Not sleeping well or long enough leads to insulin resistance and higher blood sugar.

7) Manage stress

Take some time daily to do something you enjoy or find relaxing.

Start with one thing on this list that makes the most sense to you and before you know it, you’ll notice healthier habits forming. If you need more help a registered dietitian can help you get and stay on the right track.

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