America is suffering from a prediabetes explosion, with more than 86 million American adults, including half of adults over the age of 65, afflicted with it — most of them unknowingly.
According to Health, prediabetes occurs when your blood sugar levels are consistently higher than normal which increases your risk of developing type 2 diabetes, heart disease, and stroke.
The Centers for Disease Control and Prevention state that 30% of overweight men and women will developed type 2 diabetes within five years of being diagnosed with prediabetes.
But experts say that you can make simple lifestyle changes to stop and even reverse prediabetes, without resorting to potentially dangerous drugs. The first step is to get tested to see if you have prediabetes and then implement lifestyle changes under the supervision of your healthcare provider.
“The onset of type 2 diabetes is gradual, with most individuals progressing through a state of prediabetes,” says Dr. Michael Greger, M.D., a best-selling author, and creator of NutritionFacts.org. “Since current methods of treating diabetes remain inadequate, prevention is preferable.”
Greger points to a landmark study published in the New England Journal of Medicine in which thousands of study subjects were divided into three groups. One group had the placebo, the second was given the leading diabetes drug, metformin, and the third followed a regimen of diet and exercise.
The group who took metformin — a diabetes drug that often causes nausea, diarrhea, and even death — fared better than the placebo group. However, those who followed a healthy diet and exercise did even better. The lifestyle intervention participants had a whopping 58% reduced risk of developing diabetes compared to only 31% of those who took the drug.
“The lifestyle intervention was significantly more effective than the drug and had fewer side effects,” says Greger. “More than three-quarters of those on the drug reported gastrointestinal symptoms.”
Dr. Joel Fuhrman, the renowned author of “The End of Diabetes,” tells Newsmax that not only can we prevent prediabetes from morphing into type 2 diabetes, type 2 diabetes can be reversed by following a similar lifestyle intervention program.
“We can no longer take a passive approach and just try to control this disease with drugs,” he says. “That is why I designed a program for anyone who wants to take aggressive action in their battle to prevent and reverse diabetes, lower their blood pressure, prevent heart disease and lose weight. You can make a complete recovery and take back control of your health. It’s in your hands.”
Here are some tips:
- Make lunch the main meal of the day. Eat a large green salad with beans or chili on top. Make your own salad dressing using a good quality vinegar blended with nuts. Avoid using oil.
- Finish eating by 7 p.m. at the latest. Eat a large serving of steamed green veggies of your choice with mushrooms, garlic, and onion for dinner. The mushrooms are important because they naturally reduce absorption of glucose from other foods.
- Avoid all processed foods and fats including white foods such as bread, rice, white potatoes, and products made with flour.
“In one of the most famous diabetes prevention studies, people with prediabetes who actually and diligently followed a lifestyle intervention program that asked them to eat more fiber such as whole plant foods, cut down on saturated fat like that those found in dairy, desserts, chicken and pork had zero incidence of diabetes,” he said. “None of them progressed to diabetes. That’s a 100% drop in risk.
“Lifestyle interventions only work when we do them,” he says. “Kale is only healthy if it actually gets into your mouth. It’s not healthy sitting on the shelf.”
© 2021 NewsmaxHealth. All rights reserved.