Prediabetics are at greater risk of type 2 diabetes. But by making simple changes in their diet and exercise regime, prediabetics can delay or prevent this disease altogether.

Avoid foods high in sugar and fat, and opt instead for non-starchy vegetables, whole fruits, fish with omega-3 fatty acids and plant-based proteins as your staple diet items. Speak to a registered dietitian for tailored advice.

Lose extra weight

If you are overweight, losing 7-10% of your current weight could halve your risk for diabetes.

Reducing fat intake, particularly saturated fat, will help to achieve weight loss. Eating more whole grains, lean meats and fish can also be helpful. Select low-fat or non-fat dairy foods like plain natural yoghurt or skim milk; as well as limiting added sugars (free sugars such as honey, syrups, unsweetened fruit juices and smoothies).

Discuss a healthy eating plan tailored specifically to you and your lifestyle with your physician, including ways of including physical activity into it. They can also assist in finding ways to alleviate stress and enhance sleep quality. It is essential to limit inactivity; breaks in sitting can be broken by standing or moving around every 30 minutes to reduce blood pressure which in turn could benefit people with type 2 diabetes.

Be more physically active

Studies conducted over time have linked being inactive with an increased risk of diabetes. Increased physical activity can increase insulin sensitivity and help you reach and maintain a healthy weight.

Eating a diet rich in non-starchy vegetables, whole fruits, lean proteins, healthy fats such as olive oil and nuts and fiber can lower your risk of diabetes. Eating meals and snacks in smaller portions also plays an important role.

Avoid foods and beverages high in added sugars and refined carbohydrates like soda, candy, cake and dessert. Replace these items with more nutritious choices like fresh fruit with nut butter, vegetables with bean dip, salads or yogurt parfaits. Check with your physician about achieving 150 minutes of moderate intensity exercise each week as this could lower your risk for type 2 diabetes as well as chronic diseases such as heart disease.

Eat healthy plant foods

Studies demonstrate the correlation between eating more whole foods (including whole grains, fruits, vegetables and legumes) and lower rates of diabetes and cutting back on saturated fats found in meat, dairy and butter products.

Consuming healthy fats such as extra virgin olive oil and nuts and seeds may help lower insulin resistance, while cutting back on sodium and sugar consumption is equally crucial.

If you are at risk of type 2 diabetes, be sure to speak to your health care team about diabetes prevention programs. They will offer support and guidance as you make lifestyle changes that will lead to improvement over time. Include family and friends as they will likely be supportive in this effort; start small with reasonable goals that become habits over time.

Eat healthy fats

Eating healthy fats like olive oil, rapeseed oil, fish and nuts may help to prevent blood sugar spikes. It is best to steer clear of saturated and trans fats found in meats, full-fat dairy products and processed foods, however.

Staying hydrated is important for everyone, but especially so for those living with diabetes. Even minor dehydration can trigger high blood sugar levels.

Take frequent sip of water or other zero-calorie beverages throughout the day when feeling thirsty; other sources of hydration may include fruits and vegetables such as watermelons, cucumbers and lettuce that contain high water contents. Also limit drinks that contain added sugar as this may raise your blood glucose and contribute to unwanted weight gain; such beverages could include water, unsweetened iced tea/coffee with no additional sweeteners as well as non-caloric sodas with no additional sweeteners.

Skip fad diets and make healthier choices

Fad diets may cause you to shed too much weight too quickly, increasing the likelihood of diabetes and heart disease. They are frequently based on limited or inaccurate research.

Choose non-starchy vegetables, lean proteins and healthy fats such as olive oil, avocado or nuts to feel full on fewer calories. Try eating small meals every 3-4 hours.

Add water, unsweetened tea and coffee as beverages of choice instead. Make an effort to fit at least 30 minutes of physical activity into each day – whether that means walking, dancing or cycling. Discuss changes you can make with your health care provider who may suggest programs like National Diabetes Prevention Program for you in your community.