Prediabetes reversal - what worked?

[Anonymous]

More actual exercise. Walking really isn’t exercise

[Anonymous]

I do 15 hrs fasting 5 times per week: my last meal is at 6 pm and walk for 30-45 min.

[Anonymous]

What is your A1C?

[Anonymous]

Sleep more and stress less are the big things.

For me, it was leaving a job with high stress and routine 12-14 hour days.
Bonus is that when my sleep is better, I crave sugar less and eat less overall without thinking about it.

[Anonymous]

Cut carbs and sugars. Follow an actual diabetic diet, and make sure you get your carbs from "healthy carbs". Huge difference from Sweet potatoes carbs and a piece of cake with frosting carbs/bread carbs. Make them count for nutrition

[Anonymous]

Anonymous wrote:I’m vegetarian and have been for 25 years. BMI is 24.4, so I could definitely lose at least 15 lbs.

Sugar has always been my downfall. I tend to overeat to compensate for low energy thanks to insomnia and stress.

I started cutting sugar last week and adding in more vegetable variety. I have at least 1-2 servings of fruit each day. Rarely eat much dairy. I have a solid intake of grains (mostly brown rice, quinoa, jasmine rice, whole wheat sourdough or white sourdough); perhaps I need to cut back here.

Doubling down on exercise starting today. I always walk between 3-5 miles/day, but got lazy on cardio and weights so will add in 30-45 min each evening.

I’d love to learn from others:
- what do you see above that I could do better?
- what did you do that helped?
- how long did it take to reverse prediabetes?

Thanks for any advice you can offer!

Reversed on keto and further improved on carnivore. It took 3 months to go from 10.4 A1c to 5.6 A1C. Dropped to 5.0 at lowest. Generally a1c is 5.2-5.4 with zero carb/carnivore diet.

[Anonymous]

I got out of prediabetes range within a few months by pairing all carbs with protein and/or fiber AND only eating whole grains AND limiting my portions of carbs. I met with a nutritionist which I highly recommend. She also helped me realize that what I do 95 percent of the time matters- meaning if I’m out for a nice dinner, eat dessert!, or if I’m sick, eat pho! So like try to do your best most of the time but still enjoy food.

[Anonymous]

Google The Diabetic Pastry Chef blog. She teaches you how to bake sugar-free and has a lot of articles on diabetes and reversing prediabetes.

[Anonymous]

Please educate yourself about diabetes. Sugar isn’t the enemy, carbs are. Carbs convert to sugar. Fruit and veggies are all carbs.
Obviously with a bmi of 24 you need to lose weight. Do that and your prediabetes should get better.
Eat a lot more protein.

[Anonymous]

Anonymous wrote:Please educate yourself about diabetes. Sugar isn’t the enemy, carbs are. Carbs convert to sugar. Fruit and veggies are all carbs.
Obviously with a bmi of 24 you need to lose weight. Do that and your prediabetes should get better.
Eat a lot more protein.

Once you become diabetic, carbs must be carefully tracked and maybe limited. Before that, fat is the enemy. A high-fat diet will lead to diabetes.

[Anonymous]

Walk as soon as possible after a meal. A stroll after dinner will get my blood sugar to 100 within 20 minutes.

A good fish oil supplement will help with insulin sensitivity, so maybe add that to your diet?

[Anonymous]

Anonymous wrote:Please educate yourself about diabetes. Sugar isn’t the enemy, carbs are. Carbs convert to sugar. Fruit and veggies are all carbs.
Obviously with a bmi of 24 you need to lose weight. Do that and your prediabetes should get better.
Eat a lot more protein.

Sugar is absolutely the enemy, along with carbs.

[Anonymous]

I’ve never had a formal diagnosis of pre-diabetes, let alone had it reversed, but my father is diabetic and I had felt I was having problems with sugar.

I recommend you check out Jessie Inchauspé on Youtube. Most of her recommendations are low-risk measures that seem logical, have some research behind them, and personally seem to help (start meals with veggies, be active after meals, drink a LITTLE apple cider vinegar very diluted in water (about a spoon in tall glass of water) before/during eating (especially foods high in carbs/sugar), etc.). Recently, I think she’s started marketing some supplements which might be great, but which I’m leery of on principle and personally avoid.

https://m.youtube.com/@GlucoseRevolution/featured

[Anonymous]

Anonymous wrote:

Anonymous wrote:Please educate yourself about diabetes. Sugar isn’t the enemy, carbs are. Carbs convert to sugar. Fruit and veggies are all carbs.
Obviously with a bmi of 24 you need to lose weight. Do that and your prediabetes should get better.
Eat a lot more protein.

Once you become diabetic, carbs must be carefully tracked and maybe limited. Before that, fat is the enemy. A high-fat diet will lead to diabetes.

Wrong. Carbs are the enemy. A low carb diet (follow the diabetic diet and eat at most the amount recommended, ideally less) where you get your carbs from fruits and vegetables with most nutrition (ie Berries are high in fiber and lower sugar content than an orange and have more nutritional content). Pair that with higher protein and higher GOOD fats. Avocado and nuts are your friends. Fat is not the issue.
It's carbs and sugars.

Nobody tells a diabetic to avoid Good fats

[Anonymous]

I know two vegans who were diagnosed as prediabetic. Both went paleo (veggies with meat, limited fruit.) and are no longer prediabetic.