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How To Reverse Prediabetes Naturally?

Are you wondering if and how you can reverse your prediabetes? 

Let me start with some good news – YOU CAN REVERSE PREDIABETES and in most cases, it’s easy! 

What is Prediabetes?

Prediabetes, today, is a silent epidemic affecting millions worldwide. It is the stage just before you develop overt type 2 diabetes. You will usually have some symptoms, but they are not as obvious as in the case of diabetes.

Some common symptoms include:

      1. Weight gain, around the belly
      2. Hyperpigmentation on your neck and underarms
      3. Extreme and sudden hunger
      4. Sugar cravings
      5. Increased thirst
      6. Fatigue and weakness
      7. Difficulty losing weight

Prediabetes, if caught on time, can be reversed within 6 months in most cases.

Here are the tests you must consider for the correct diagnosis

HbA1c – between 5.7 – 6.4% (anything above this is categorized as Type 2 Diabetes)
Fasting Blood Glucose – between 110 – 125 mg/dL
Fasting Serum Insulin – >10 mlU/L 

These coupled with risk factors like high body fat mass, sedentary lifestyle, family history, irregular sleep schedule, high stress levels and of course unhealthy eating habits are what can eventually lead you to Type 2 Diabetes.

 

You are probably scared now. I would be too! But, here’s the thing – I see people reverse prediabetes and type 2 diabetes every day at the clinic. They are super inspiring!

 

Here’s what was common in all of them –  they all used my two-pronged approach. While bringing the glucose levels down was a goal, we were simultaneously working on understanding and addressing the root cause. We were educating them on food habits, lifestyle changes, and going into the science of what is happening inside.

Honestly, once you understand the root cause, everything becomes easy.

Think of it like driving, when you just learned it is stressful and intimidating and needs so much effort. But once you’ve got the hang of it, you can do it as a background task while planning your next meeting, fixing your hair at the signals and drinking your coffee.

Understanding the root cause

The reversal of prediabetes boils down to just one root cause – ‘Insulin Resistance’. You can read more about this here. But, just know that this is it, this is where all your effort should be focused. Even if you have any other metabolic disorders like hypertension, PCOS, high lipids, etc.

6 Steps to Prediabetes Reversal

These are generally the first few changes I work on with my clients at the clinic. What I have seen is that in most cases these are enough. Prediabetes reversal is not rocket science. You do these 6 things and in all likelihood, you will see a stark improvement in your hbA1c and insulin levels.

1. Start your day with fat and protein

This is the easiest way of stabilizing glucose levels, which will lead to optimal insulin levels and lower HbA1c.

Eating fat and protein for breakfast leads to high satiety, lesser fluctuations in blood glucose levels, lower food cravings, improved energy levels and productivity throughout the day. This also means that you are more likely to have the energy to work out in the evening, after work.

 

Here are some options for you to try:

      1. Moong Dal Dosa with Coconut Chutney
      2. Besan & Til ka Cheela with Green Chutney
      3. Whole Eggs cooked as you like it
      4. Protein Shake and Soaked Nuts
Khushboo Jain Tibrewala, Nutritionist, Diabetes
Khushboo Jain Tibrewala Nutritionist Diabetes

2. Fibre is the ultimate solution

Ever finish a meal and still feel like you could eat so much more? That’s generally because of a lack of fibre. While everyone knows high-fibre diets are important, we believe that the one cucumber or a little salad on the side, or worse, switching to whole grain bread will do the job.

You ideally need a good 8-10g of fibre per meal to get any where close to your ideal intake.

We see a direct correlation between fibre intake and HbA1c levels. High fibre intake means a slower rise in glucose levels, improved gut microbiome hence better insulin function, improved fat loss, higher satiety, more fullness, and improved nutrient absorption. All of this together is what does the trick.

Here’s how you can reach your goal of 30-35g of fibre per day:

    1. Aim to include 200-250g of vegetables per meal. This will give you approx 12-15 grams of fibre. So if you eat 250g of veggies in your lunch and dinner, plus another 100-150g in the remaining meals or as chutneys, garnishes, etc. you have a total of 20-22 grams.
    2. Adding high-fibre grains like whole beans, millet, and buckwheat is a great place to start.
    3. Adding seeds like chia, flax, pumpkin, etc will give, both good fats and a good dose of fibre. Just 1 tbsp of chia, for eg, will give you 5-10 grams of fibre.
    4. Finally, adding things like psyllium husk or bran into your roti doughs can be an easy hack for faster results.

You can check out my ebook on Everyday Recipes for Diabetes for more inspiration

3. Will eating fat, make me Fat????

Despite what the thousands of recipe books on “low fat cooking” and air fryer manufacturers are saying, eating fat will NOT make you fat.

Fat is one of the most essential nutrients for human survival. Your brain cells are lined with fat, and every hormone produced in the body needs fat, absorption and critical vitamins A, D, E and K cannot take place without fat. Most fat sources contain fatty acids that have antimicrobial, antiviral, anti-inflammatory, and antioxidant properties.

So eating fat will not make you fat. It will, however, ensure you have a fully functioning body.

Having said this, I do need you to understand the difference between “Good Fats” and “Bad Fats”.

Good fats are naturally occurring fats in whole foods like nuts, seeds, fatty fruits, eggs, whole milk, etc.

Bad fats are processed, fragmented fats in the form of cooking oils, baked foods, biscuits, margarine, etc.

The exception to this rule is one of my all-time favourite foods – GHEE. India’s gift to the world. Ghee makes regular food taste brilliant and makes regular functioning cells thrive.

4. Portion Size to the Rescue!!

Ever heard the saying ‘less is more’? Well, it rings true when it comes to managing prediabetes. Keep an eye on those portion sizes, especially when indulging in carb-heavy dishes like white rice or pasta.

Here’s a tip: Use smaller plates to trick your brain into feeling satisfied with less food. Your brain sees a plate brimming with deliciousness, while your blood sugars and waistline thank you for the moderation.

When I say less is more, I am referring to the carbs and processed foods, not the good stuff like vegetables, proteins, nuts, and more.

5. It’s time to start MOVING!!!

In India, we often find ourselves glued to our chairs, with our eyes fixed on computer screens for hours on end. We’ve all become super hard-working couch potatoes. Our bodies were made to move. The simple act of movement will literally unleash a prediabetes-combatting superhero in you.

Follow the 123 Rule

1 Day of Zen: Indulge in active rest – light stretch-based yoga or stroll in the park. A day dedicated to restoration and improved circulation.
2 Days of Cardio: Cardio exercises help move excess fats surrounding the vital organs, lower stress, and aids cardiovascular health. 45 minutes of moderate cardio exercises will help. Including swimming, jogging, cycling, dancing, or skipping.
3 Days of Strength Training: This will help improve insulin sensitivity and overall blood sugar spike. Just 20 minutes of heavy strength training with focus on the large muscles like quads, hamstrings, trapezius, and core is enough to begin with.

If this is all too much, just walk for 10 minutes after every meal, to begin with.

Khushboo Jain Tibrewala Nutritionist Diabetes

6. Unprocess Your Life

Ah, the temptation of processed snacks and sugary treats.
While they are delicious, they wreak chemical havoc on your body. Plus, they are devoid of any nutrition at all. Why are we even eating them?!

I urge you to switch to healthier snacks. Swap the store-bought junk with homemade goodies. Here are some options you could start with:

    • Roasted chana
    • Date-Nut rolls
    • Nuts or Nut Butter
    • Crunchy veggies with Hummus
    • Dal Khakra
    • Bhel with Peanuts

And the best part? These homemade delights not only enchant the taste buds but also keep our blood sugar levels in check, sparing us from the dreaded sugar spike!!!

Tests & Tools

Reversing prediabetes is totally within reach, especially with the help of handy blood tests and tools. To reach your health goals more effectively, you have to keep track of your progress (The Blood Work)

Hba1c
Fasting insulin

These tests give you valuable insights into how your body is responding to your dietary changes, helping you stay on track and make adjustments as needed.

 

Finally, a cheat code for you 😉

If you’re looking to fast-track your results, get onto a Continuous Glucose Monitoring System or CGMS. With this nifty device, most of my patients understand their body and their responses. Based on what we learn, reversing prediabetes becomes a piece of cake.

I have started CGMS Community Events as part of my Diabetes Reversal Program. These 14-day events create structure, help identify patterns and most of our clients end the community duration inspired by all the lovely work others are putting in.

FINAL WORDS

As you can see, reversing prediabetes entails simple stuff, a few food changes, some tracking, some movement. Not one suggestion given is actually going to come in the way of life for you.

So I urge you to use this guide as your first step towards a healthy, disease-free life.

And finally, if this all seems overwhelming or like too much work, I can do the planning for you. Book an exploratory call to talk to me. We can explore what format will work best for you.

 

All the best

Stay healthy, stay unprocessed

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