Prediabetes is characterized by elevated blood sugar levels that are not yet high enough to be classified as type 2 diabetes. However, if left unaddressed through proper diet and lifestyle modifications, this condition can progress to diabetes and other serious health issues. Therefore, it is crucial for individuals diagnosed with prediabetes to adopt healthier eating habits and lifestyle practices to reverse their condition and maintain stable blood sugar levels.

Dr. Adrian Chavez, a nutritionist, frequently shares valuable dietary and health advice on his Instagram account. His posts cover a range of topics, including diabetes management and inflammation reduction, providing numerous practical health tips. Recently, Dr. Chavez published a post outlining effective strategies to reverse prediabetes.

“In my extensive research during my PhD, I have found this to be the most evidence-based method for addressing this concern,” he stated in his post. Below are the recommendations provided by the nutritionist.

Start with exercise:

It is imperative to break free from a sedentary lifestyle and engage in physical activity. The nutritionist indicated that even a short duration of exercise can aid in the regulation of blood sugar levels within the body. He recommended exercising every other day to achieve optimal results.

Cardio and strength training:

Engaging in cardiovascular exercises alongside strength training, or a combination of both, can have a profound effect on blood sugar levels. The nutritionist further noted that participating in cardiovascular activities 2-3 times a week, coupled with 2-3 sessions of resistance training, can be beneficial.

Calorie intake:

It is crucial to monitor our calorie consumption and adopt a dietary approach that promotes a calorie deficit to facilitate weight loss. Dr. Adrian Chavez mentioned that individuals with prediabetes might find it advantageous to maintain their current caloric intake or even consume a slight surplus, provided they do not have excess body fat but rather a deficiency in muscle mass.

Protein intake:

Consuming an adequate amount of protein is vital. Protein plays a key role in muscle mass development, which in turn aids in the regulation of blood sugar levels. Additionally, protein contributes to slower digestion, helping to prolong satiety and diminish cravings.

Carbohydrates intake:

It is important to be mindful of carbohydrate consumption. For individuals with a high carbohydrate intake, substituting some of these with healthy fat sources may prove beneficial. Opting for carbohydrate sources that are rich in fiber, such as legumes, vegetables, fruits, and whole grains, can also be advantageous.

Micronutrients:

Micronutrients, including magnesium, Vitamin D, and chromium, are crucial for the maintenance of blood sugar levels. It is essential to ensure that these micronutrients are incorporated into the daily diet.

Meal timing:

Dr. Adrian Chavez recommended that consuming a greater portion of caloric intake earlier in the day rather than later can positively influence the body's blood sugar levels.

Read Also: Focus on Fitness, Not Numbers: Rujuta Diwekar’s Balanced Approach

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