How can I prevent pre-diabetes from progressing to diabetes?

Good food/meal planning, increased physical activity and weight loss (if you are over weight) can prevent the progression of pre-diabetes to diabetes. Research has shown that just a 5-10% of weight loss has shown a significant improvement. A Registered Dietitian (RD) especially one who specializes in Diabetes can assist you toward your nutritional goals. To locate a Registered Dietitian in your area visit www.eatright.org.

It's great that you're focusing on preventing diabetes! There's good research that shows a combination of balanced eating, regular exercise/physical activity, and maintaining a healthy body weight can help keep blood glucose levels in the normal range. While we can't prevent developing diabetes 100%, we certainly can delay developing this chronic disease.

According to the Academy of Nutrition and Dietetics (AND), studies show that those with prediabetes who lose weight and increase their physical activity can either prevent diabetes by having their blood glucose levels return to normal, or at least, delay the onset of Type 2 diabetes. AND also recommends meeting with a registered dietitian for dietary guidance in both managing and preventing diabetes. You can find a local registered dietitian at: www.eatright.org

Since diet and lifestyle are so important, here are 5 key recommendations from the AND to fight diabetes and prediabetes with a knife and fork:

1. Lose Some Excess Weight. Research suggests that even a modest weight loss (approximately 5-7% of your body weight) can reduce the cell’s resistance to insulin so that glucose will be taken up by the cells, and thus, improve blood glucose levels.
2. Move at Least 2½ Hours Weekly. Physical activity has been shown to improve the cells' sensitivity to insulin and lower blood glucose levels.
3. Choose Your Carbohydrates Wisely. A well-balanced diet that contains carbohydrate-rich foods including fruits, veggies, whole grains, legumes and low-fat dairy, along with some lean protein and healthy oils, is the diet of choice in the fight against diabetes, as well as heart disease and stroke. Cut back on the calories from the less nutritious, carbohydrate-rich sweets and treats to lose weight.
4. Beef Up the Fiber In Your Diet. According to research, dietary fiber, as well as whole grains, has been associated with improved insulin sensitivity, or the use of insulin by the cells. While the current recommendation is to consume about 25 to 35 grams of fiber daily, Americans, on average, are consuming about 15 grams daily. Choose whole grains (whole wheat bread, oatmeal, popcorn) over refined grains and beef up the whole fruits and vegetables in your diet. 
5. Watch the Alcohol. While some studies suggest that moderate enjoyment of alcohol, one to three drinks daily, is associated with a decreased risk of diabetes, more than three drinks daily will increase the risk.

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