How to Reverse Prediabetes Naturally: 5 Steps to Take

Prediabetes is a health condition where your blood sugars are high but not high enough to be diagnosed with type 2 diabetes. 

It’s unclear what causes prediabetes, but it’s often linked to changes in insulin function or insulin resistance. 

Fortunately, lifestyle and dietary changes support healthy, stable blood sugar levels. Keep reading to learn about evidence-baed strategies that may help you reverse prediabetes naturally. 

How to Reverse Prediabetes Naturally 

A focus in your treatment plan will be to prevent your blood sugar levels from rising to reduce the risk of developing type 2 diabetes.

A first step might be increasing dietary fiber, specifically when selecting carbohydrate-rich foods. 

Some weight loss (5-10% body weight reduction) may help reverse prediabetes if you’re overweight.

Ask a dietitian for a sustainable weight loss plan if you want to lose weight.  

Additionally, being physically active and getting adequate sleep can support a healthier insulin response and may help you reverse prediabetes. 

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1. Incorporate Whole Foods in Your Diet

Whole foods contain protein, fibers, and other nutrients that slow down digestion and can aid with blood sugar control.

For more examples of whole foods, check out our complete list of foods to eat with prediabetes. 

Increase Fiber Intake

Most adults need approximately 25g to 30g or more daily fiber for optimal health. You can gradually increase fiber by adding in more whole foods.

For example, one cup of plain Cheerios with milk has approximately 3g of fiber; adding ¼ cup of almonds provides an additional 4.5g of fiber, bringing the new total to 7.5g. 

If you want more flavor and extra fiber, add a ¼ cup of tangy raspberries for an additional 2g of fiber.  

Limit Processed and Sugary Foods

Heavily processed foods (or ultra-processed foods) tend to have low amounts of fiber and high amounts of added sugars, salt, or fat.

The sugars can rapidly enter your bloodstream, increasing the chances of a blood sugar spike. 

Examples of processed foods include sugar-sweetened beverages like sodas and juices, commercial baked goods, candies, premade smoothies, cereals, flavored dairy products, and condiments or sauces. 

These foods can fit into a balanced eating plan, but choosing foods with more fiber and smaller amounts of added sugars more often can help support optimal blood sugar levels. 

Focus on Lean Proteins and Healthy Fats

In addition to managing your blood sugars, you may also benefit from choosing lean proteins and healthful fats. 

These foods help you feel full, aid with blood sugar control, and support healthy cardiac function.

Choose lean proteins like fish, poultry, extra lean ground beef, eggs, and plant-based protein sources such as tofu, beans, and legumes more often. 

Pair them with foods high in unsaturated fats, like most plant-based oils (olive, canola, sunflower, avocado), nuts, seeds, and fatty fish like trout or salmon. 

2. Get Moving with Regular Exercise 

Regular physical exercise is vital for blood sugar control and overall health.

The Centers for Disease Control recommends adults complete a minimum of 150 minutes of aerobic exercise per week, with an additional two days of resistance training. 

Benefits of Physical Activity for Prediabetes 

Being physically active may improve your fasting blood glucose level, A1c (a three-month average of blood sugar levels), and post-prandial blood reading (taken approximately two hours after eating).  

Many people aim to go for a light walk after eating to experience the blood-glucose-lowering effects of physical activity.

Enhance the experience by listening to your favorite podcast while walking. 

Regular movement has several other benefits, such as supporting cardiovascular health, weight management, digestion, and reducing your risk of chronic illnesses like cancer. 

Types of Exercises to Try

You have the freedom to choose how you want to be active. Although the gym works for some people, it may not be the right fit for everyone. 

If this sounds like you, try doing activities or sports instead, like swimming, playing tennis or pickleball, hiking, dancing, or pilates. 

Walking can also be a phenomenal exercise. You control your pace, can make it social, and don’t need fancy equipment to get started. 

3. Manage Stress 

Self-perceived mental stress can feel “normal” if you’ve been living with it for months or years. However, chronic worry can impact your blood sugar levels and should be addressed. 

Impact of Stress on Blood Sugar Levels 

Short-term stress, defined as a few minutes or hours, shouldn’t significantly impact your body’s ability to regulate blood sugar levels. 

However, chronic stress lasting hours per day, weeks, or months can affect your blood sugar levels. 

Chronic stress can trigger glucocorticoid and catecholamine hormone production, which impacts your body’s ability to respond to blood sugars. 

In their presence, muscles and other cells can’t take up as much glucose, and beta cell function is altered, which can lead to high blood sugar levels.   

Tips for Reducing Stress

Try making small, daily changes to reduce your stress levels. For example, making a meal plan may help you stay organized with your nutritional goals and decrease stressful last-minute cooking. 

Other popular stress-buster activities include exercising, doing a fun activity or hobby, socializing with friends, or spending time with loved ones. 

For deep-seated stress (usually long-term stress), addressing the root cause may be beneficial, and a counselor may provide additional support. 

4. Prioritize Healthy Sleep Patterns

Most adults need seven to nine hours of sleep each night. Less than seven hours may increase your risk of certain health conditions, including insulin resistance. 

Link Between Sleep and Blood Sugar Control 

Inadequate sleep may increase your risk of insulin resistance—a symptom closely linked to prediabetes.

An older study suggested that sleep deprivation may reduce insulin secretion after eating, leading to higher glucose levels in your bloodstream. 

Sleep loss may also impact hunger and satiety hormones, ghrelin and leptin, and overall metabolic function.

These changes may influence your dietary choices and your body’s ability to regulate blood sugar levels.  

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Tips for Better Sleep Hygiene

Here are a few tips you can try to improve sleep quality. 

• Follow a schedule by going to bed at the same time every day. 
• Complete physical activity during the day so you feel tired at bedtime. 
• Limit your intake of caffeinated beverages or foods later in the day. 
• Practice calming techniques to prepare your mind for sleep, like meditation, gentle yoga, or a bubble bath. 
• Create a comfortable space that is dark, quiet, and peaceful.

Increasing the length and quality of your sleep may benefit your blood sugar levels and overall health. 

5. Consult a Professional for Support and Guidance

Meeting with a professional can help you achieve your health goals faster. 

Working together eliminates the guesswork of managing your health, offering peace of mind. 

Below are qualified professionals that could help you meet your blood sugar goals. 

Registered Dietitian 

A registered dietitian is a licensed healthcare professional with an expert understanding of nutrition and health.

They work in hospitals and other industries, and some dietitians offer individualized counseling—which may appeal to you if you enjoy one-on-one settings.  

Certified Diabetes Care and Education Specialist

A healthcare provider, such as a dietitian or nurse, can complete additional professional training to earn their title as a Certified Diabetes Care and Education Specialist. 

They’re equipped to offer personalized health advice on prediabetes management and can teach you practical skills to stabilize your blood sugar levels. 

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Other Healthcare Providers

An endocrinologist is a physician who specializes in glands of the endocrine system and can offer expert insight into managing diabetes and other health conditions such as thyroid, metabolic, reproductive, and some bone conditions. 

Takeaway

Prediabetes is a health condition where your blood sugar levels are high but aren’t high enough to be considered type 2 diabetes.

Dietary and lifestyle changes may help regulate blood sugar levels.

Simple changes you can make include adding more delicious, whole foods to your meals.

These include fruits, vegetables, whole grains, beans, nuts, and seeds. These all contain fiber—a vital nutrient for blood sugar control. 

As well as making dietary changes, you may benefit from increasing the frequency of physical activity, managing stress levels, and consulting with your healthcare provider for more personalized recommendations. 

How a Dietitian Can Help

A registered dietitian is a nutrition expert and licensed health care professional. They offer comprehensive nutrition counseling to help you manage your blood sugar levels.  

You may not know what to expect if you’ve never met with a diabetes dietitian before. Here are questions to ask: 

• How do I know if I have diabetes? 
• What can I eat to manage my prediabetes and high cholesterol? 
• Which juice is good for diabetes? 
• Can I still enjoy pizza? 

Find a dietitian who accepts insurance through Nourish.