PreDiabetes - Prevention Tips!
- nkhambati
- Jan 29
- 3 min read
My Top 3 Tips For Prediabetes
The vast majority of my career has been in clinical nutrition. This means, I help people manage complicated medical problems through therapeutic nutrition. In doing so, we are able to prevent complications, delay disease progression, and improve outcomes. My passion comes from empowering people to have a sense of control and to see that by improving diet and lifestyle they can truly partner with medicine and achieve better health. That said, I know that being diagnosed with prediabetes can be shocking and feels overwhelming, but the good news is that it’s completely reversible with the right lifestyle changes. Prediabetes means your blood sugar levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes. This is your wake-up call—and an opportunity to take control of your health before it progresses further.
So, what should you do right now? Here are my top three steps to help you improve insulin sensitivity and get your blood sugar levels back on track.
1. Prioritize Fiber-Rich, Whole Foods
Your diet plays a huge role in blood sugar control, and one of the most effective changes you can make is increasing your intake of fiber-rich foods.
✅ Why? Fiber slows down the absorption of sugar into the bloodstream, preventing sharp blood sugar spikes and crashes. Plus, it feeds healthy gut bacteria, which also play a role in blood sugar regulation.
✅ What to Eat:
Non-starchy vegetables (leafy greens, bell peppers, cucumbers, broccoli, so many choices!)
Legumes (chickpeas, lentils, black beans)
Whole grains (quinoa, farro, brown rice)
Nuts and seeds (chia seeds, flaxseeds, almonds)
🚫 What to Limit: Highly processed foods, refined carbs (white bread, pastries, sugary cereals), and added sugars.
💡 Pro Tip: If you’re used to eating a lot of refined carbs, start by swapping the poor quality ones for whole-food alternatives (think carrots with hummus instead of crackers). Try replacing white rice with brown rice, adding lentils, beans, or quinoa to up the fiber. Also try swapping sugary snacks for a handful of nuts and berries.
2. Move Your Body Daily
Exercise is one of the most powerful tools for improving insulin resistance, and you don’t need to spend hours in the gym to see results.
✅ Why? Movement helps your cells use insulin more effectively, lowering blood sugar levels naturally. It also improves muscle mass, which further enhances glucose metabolism.
✅ How to Move:
Walking: A 10–15 minute walk after meals can help lower blood sugar.
Strength Training: Lifting weights or using resistance bands increases muscle mass, improving insulin sensitivity.
High-Intensity Interval Training (HIIT): Short bursts of intense movement followed by rest periods are especially effective for blood sugar control.
💡 Pro Tip: If you sit for long periods, set a timer to stand up and move every 30 minutes. Even a few minutes of stretching or walking around can help keep your blood sugar in check!
3. Balance Your Meals with Protein, Healthy Fats, and Fiber
One of the best ways to stabilize blood sugar is by balancing your meals. Instead of just eating carbs alone, pair them with protein, fiber, and healthy fats to slow down digestion and prevent sugar spikes.
✅ How to Build a Balanced Plate:
Protein: Salmon, chicken, tofu, Greek yogurt, eggs
Healthy Fats: Avocados, olive oil, nuts, seeds
Fiber: Leafy greens, non-starchy vegetables, legumes
🍽 Example Meal:Grilled salmon + roasted Brussels sprouts + black beans + avocado slices = a blood sugar-friendly, nutrient-dense meal!
💡 Pro Tip: If you’re craving something sweet, pair it with protein or healthy fats to buffer the blood sugar impact. For example, have a few dark chocolate squares with almonds instead of just chocolate alone.
The Bottom Line
Prediabetes doesn’t have to turn into type 2 diabetes—but it’s up to you to take action. By focusing on fiber-rich foods, moving your body daily, and balancing your meals with protein and healthy fats, you’ll naturally improve insulin sensitivity and lower your blood sugar levels.
✨ Need more personalized guidance? If you're looking for expert support, meal plans, and nutrition strategies to reverse prediabetes, join my group! You’ll get meal plans, a 1:1 session, and even a nutrition analysis to help you take control of your health. Sign up today!
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