Prediabetes Q&A Part 3: Tests For Prediabetes, Diet Tips, and Exercise for Prediabetes Control

Tests for Prediabetes, Diet Tips, and Exercise for Prediabetes Control

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. If left unchecked, it can progress into diabetes, leading to severe health complications. The good news is that prediabetes can be reversed with the right lifestyle changes. Let’s explore the tests for diagnosing prediabetes, diet tips, and exercise strategies to keep it under control.

Tests for Prediabetes

Several tests help diagnose prediabetes. If you have risk factors such as obesity, a sedentary lifestyle, or a family history of diabetes, your doctor may recommend these tests:

  1. Fasting Blood Sugar Test (FBS): Measures blood sugar levels after fasting for at least 8 hours. A result between 100–125 mg/dL indicates prediabetes.
  2. Oral Glucose Tolerance Test (OGTT): After fasting, you consume a glucose-rich drink, and blood sugar levels are tested two hours later. A reading between 140–199 mg/dL suggests prediabetes.
  3. Hemoglobin A1c (HbA1c): This test measures average blood sugar levels over the past 2-3 months. An HbA1c level between 5.7% and 6.4% indicates prediabetes.
  4. Random Blood Sugar Test: Taken at any time of the day, if the reading is between 140–199 mg/dL, it may indicate prediabetes.

Diet Tips for Prediabetes Control

A balanced and nutritious diet plays a crucial role in reversing prediabetes. Here are some dietary recommendations:

  1. Choose Fiber-Rich Foods: Fiber slows down sugar absorption, preventing blood sugar spikes. Include whole grains, legumes, vegetables, and fruits in your diet.
  2. Limit Refined Carbs and Sugary Foods: White bread, sugary drinks, and processed snacks cause sudden blood sugar spikes. Opt for whole foods instead.
  3. Increase Protein Intake: Protein-rich foods like eggs, fish, lean meats, and plant-based proteins (like lentils and tofu) keep you full longer and regulate blood sugar.
  4. Healthy Fats are Essential: Unsaturated fats from nuts, seeds, olive oil, and avocados help in blood sugar control and support heart health.
  5. Watch Your Portion Sizes: Eating smaller, balanced meals throughout the day helps maintain stable blood sugar levels.
  6. Stay Hydrated: Water is essential for metabolism and helps flush out excess glucose from the body.

Exercise for Prediabetes Control

Physical activity is one of the best ways to manage and reverse prediabetes. Regular exercise improves insulin sensitivity, helping your body use glucose more efficiently. Here are some effective exercise strategies:

  • Brisk Walking: A simple 30-minute walk daily can significantly reduce blood sugar levels.
  • Strength Training: Resistance exercises like weightlifting or bodyweight exercises improve muscle mass and enhance glucose metabolism.
  • Aerobic Workouts: Activities like jogging, swimming, and cycling help improve cardiovascular health and insulin function.
  • Yoga and Stretching: Certain yoga poses help lower stress and improve insulin function.
  • Stay Active Throughout the Day: Avoid prolonged sitting by taking short walking breaks or stretching at regular intervals.

Prediabetes is a wake-up call to adopt a healthier lifestyle. By regularly monitoring blood sugar levels, eating a balanced diet, and incorporating exercise into your routine, you can reverse prediabetes and prevent type 2 diabetes. Small, consistent changes can lead to long-term health benefits, keeping you active and diabetes-free. If you suspect prediabetes, consult a doctor for proper evaluation and personalized advice.

Disclaimer: The content (video/text) presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.