Losing weight and reversing prediabetes can take anywhere from a few weeks, to a few months, to a few years, but the window of time to reverse prediabetes after a diagnosis is between 2-6 years – so you have time!
There is no single timeline for reversing prediabetes. For some patients, a return to normal blood sugar levels may come over a few months, while for others, it may take years.
And most importantly, it's reversible. You can prevent or delay prediabetes from turning into type 2 diabetes with simple, proven lifestyle changes.
Most people diagnosed with prediabetes develop Type 2 diabetes within 10 years. This means you should have time to prevent this from happening. On the other hand, it takes about three years to reverse prediabetes. You also have to change your lifestyle.
Cut out added sugar
While there are many diet recommendations out there, one of the simplest ways to lower your risk of developing type 2 diabetes and reversing prediabetes is by simply cutting out added sugar.
Avoiding excessive intake of added sugars by limiting sugary beverages, cakes, cookies, candy and snacks. Limiting portion sizes of refined carbohydrate foods such as white bread, white rice and white pasta.
Losing weight and reversing prediabetes can take anywhere from a few weeks, to a few months, to a few years, but the window of time to reverse prediabetes after a diagnosis is between 2-6 years – so you have time!
Start Strength Training. If you're already walking more throughout the day, add in strength training too. In one study where sedentary overweight or obese adults over age 50 with prediabetes performed resistance training twice a week, 34 percent of participants had normal blood sugar levels after three months.
When stress levels rise higher over time, it increases the secretion of certain hormones, like adrenaline and cortisol and may increase your risk for health issues like prediabetes.
Simply walking around for 30 minutes or more a day can have a significant impact when reversing prediabetes. After all, walking is one of the most popular and simplest ways to build more physical activity into your lifestyle.
Prediabetes can be reversed using medications and lifestyle changes. Reversal focuses on lowering blood sugar levels for six months or longer. However, a prediabetic person should consult their doctor before starting any diabetes treatment reversal methods.
Prediabetes can progress to diabetes within a year, but it is also reversible. If you have risk factors for prediabetes and diabetes, talk to a healthcare provider about getting your A1C levels checked.
Drink plenty of water
Drinking plenty of water helps your kidneys flush out excess sugar. One study found that people who drink more water lower their risk for developing high blood sugar levels. And remember, water is the best. Sugary drinks elevate blood sugar by raising it even more.
If you have prediabetes, losing a small amount of weight if you're overweight and getting regular physical activity can lower your risk for developing type 2 diabetes. A small amount of weight loss means around 5% to 7% of your body weight, just 10 to 14 pounds for a 200-pound person.
HIIT exercises like aerobics or interval jogging for about 30 minutes three to five times a week can help to manage prediabetes.
In prediabetes blood sugar is slightly high, but not high enough to meet the definition of diabetes. For healthy people, blood sugar testing is typically recommended every three years or so; if prediabetes is diagnosed, repeat testing is recommended more often, at least yearly.
The Bottom Line. Bananas are a delicious, nutritious and affordable food for everyone, including those with diabetes. Eating this healthy fruit can help stabilize blood sugar levels, improve insulin sensitivity and improve heart health.
Having prediabetes may mean making a few diet changes, but it does not mean you need to give up coffee! When drunk responsibly, coffee may actually help lower risk for prediabetes!
A study from 2018 suggests that regularly eating eggs could improve fasting blood glucose in people with prediabetes or type 2 diabetes. The researchers here suggest that eating one egg per day could reduce a person's risk of diabetes.