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Borderline Diabetic Diet, Exercise, and Lifestyle Changes

Borderline Diabetic Diet, Exercise, and Lifestyle Changes

For a person who is borderline diabetic, diet is very important. Eating the right kinds of foods, and controlling their portions can help manage, or even reverse their condition.

But aside from diet, there are also a number of lifestyle changes that borderline diabetics need to do in order for them to become healthy.

What is Borderline Diabetes?

Borderline diabetes is a condition wherein a person’s blood sugar levels are higher than normal, but they are not diabetic1.

Another name for borderline diabetes is prediabetes. This is because if not controlled or managed, borderline diabetes can progress into type 2 diabetes. It is estimated that within 3 to 5 years, about 25% of persons with borderline diabetes develop diabetes. And the longer a person has borderline diabetes, the higher the chances that it will progress into full blown diabetes.

Having borderline diabetes could also mean that some of the effects of diabetes, such as heart and kidney problems, might have already started.

Here are some risk factors for borderline diabetes or prediabetes2:

  • Being obese or overweight
  • Having relatives who are diabetic
  • High blood pressure
  • High cholesterol levels
  • Women who have had gestational diabetes
  • Women who have PCOS or polycystic ovarian syndrome

One important thing to remember is that borderline diabetes is a reversible condition. Persons with prediabetes have window of 2 to 6 years to change their habits in order to reverse their condition3.

So if you have borderline diabetes, it’s important to start making changes right away before your condition progresses even further.

Borderline Diabetic Diet Changes

One of the most important steps that borderline diabetics can do would be to change their diet. The food that we eat can have a direct impact on our health, and this is especially true when it comes to diabetes.

Here are some reminders when it comes to the borderline diabetic diet:

Avoid sugary foods and drinks

One of the first things you’ll need to do to keep borderline diabetes under control would be to avoid sugary foods and drinks4. Obviously, these foods are high in sugar, and can increase your blood sugar levels.

Instead of drinking sodas, you can opt for fizzy water or just plain water instead. You can also add a slice of lemon to the water you drink, if you want a bit of flavor in your beverage.

As far as desserts go, you’ll also need to cut back on those. Instead of eating cakes, chocolates, and other sweets, opt for lower sugar options such as citrus fruits, unsweetened yogurt, etc.

Keep your carbs under control

It’s also important to control your intake of carbohydrates. This means that you’ll need to avoid certain foods such as white bread, white rice, pasta, and potato chips.

Instead, opt for healthier carbs such as whole-grain bread, brown rice, sweet potatoes, or quinoa.

Eat healthier foods

In the borderline diabetic diet, vegetables are at top of the list. It’s also good to eat protein-rich foods such as eggs, lean meat, fish, and nuts, since protein slows down the rate that carbs enter the bloodstream.

Fiber is also a good addition to your diet, as it helps keep you full and slows down digestion, which in turn slows down the absorption of carbs into your blood.

Manage your portions

Portion control is also important, especially if you want to lose weight5. Eating healthy won’t amount to much if you’re also eating too much food for your body’s needs.

Make it sustainable

Lastly, it’s important to make these changes sustainable. Avoid going into crash diets, or doing extremely drastic measures such as trying to starve yourself.

Any lifestyle changes you make should be sustainable in the long-term, since that’s the best way to maintain your good health. Having a mindset that’s focused on long-term health can make it easier for you to stick to your healthier lifestyle, and avoid regressing to bad habits.

Learn more about Diabetes here.

Hello Health Group does not provide medical advice, diagnosis or treatment.

Sources
  1. Prediabetes – Symptoms and causes – Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278, Accessed July 28, 2021
  2. What is Prediabetes? – Symptoms | familydoctor.org, https://familydoctor.org/condition/prediabetes/, Accessed July 28, 2021
  3. Can Prediabetes Go Away? | Keck Medicine of USC, https://www.keckmedicine.org/can-prediabetes-go-away/, Accessed July 28, 2021
  4. What to Eat If You’ve Been Diagnosed With Prediabetes – Health Essentials from Cleveland Clinic, https://health.clevelandclinic.org/what-to-eat-if-youve-been-diagnosed-with-prediabetes/, Accessed July 28, 2021
  5. What Is Prediabetes, https://www.eatright.org/health/diseases-and-conditions/diabetes/what-is-prediabetes, Accessed July 28, 2021
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Written by Jan Alwyn Batara Updated Jul 30
Fact Checked by Kristel Dacumos-Lagorza
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