Prediabetes is a blood sugar state where your sugar level is above normal but not high enough to be diagnosed as diabetes. According to the Center for Disease Control (CDC), 1 in 3 Americans has prediabetes. 80% of them are not even aware of this.

If you have been diagnosed with prediabetes, it is a wake-up call—a reminder to change your lifestyle to avoid progressing to type 2 diabetes.

Despite research showing that 5-10% of people diagnosed with prediabetes will progress to diabetes within a year. Many of them can be managed and reversed to normal blood glucose levels.

How to reverse prediabetes naturally?

Family history, being overweight, old age, and physical inactivity are some of the risk factors implicated in diabetes. However, in this article, we will be focusing on two of the modifiable factors (body weight and sedentary lifestyle). They have both been proven to be most efficient in managing prediabetes.


One of the most important steps in managing prediabetes is to moderate your diet. Eating the best food for prediabetes reversal and avoiding the bad foods that will lead to full-blown type 2 diabetes.

1.  Watch your carbs

There is a false misconception that all carbs are bad and should be avoided in managing diabetes. The amount and type of carbohydrate in each meal determines the risk posed.

Refined carbs and sugary drinks have a high glycemic index and will cause a sudden rise in your blood sugar levels. Examples are white bread, soda, white rice, and pasta.

If you have prediabetes, your body has difficulty lowering your blood sugar after meals. It is therefore important to avoid these types of carbohydrates in your meals.

However, carbs with medium glycemic index: brown bread and brown rice are fine. Foods with a low glycemic index are best for your blood sugar level. Examples are soy products, beans, porridge(oats), and lentils.

The complex carbohydrate in these low glycemic index carbs takes time to digest. The glucose is slowly released into the bloodstream, maintaining a steady blood glucose level.

2. Portion control

In addition to being mindful of what you eat, you also need to pay special attention to how you eat it. Eat when you’re hungry. Stop when you’re full. Sit, and eat slowly. Focus on the food and flavors. Eating too much food at a time causes higher blood sugar and insulin levels.  Prediabetics cannot handle this and are therefore driven into the full-blown disease.

A study showed that following a meal plan with appropriate portions of healthy food led to sustainable weight loss and reduction in body fat. This will help reduce your risk of diabetes and revert your prediabetes.

3. Drink plenty of water

The Institute of Medicine(IOM) recommends a total of 3 liters of fluid daily for men and 2 liters for women. As a prediabetic, water is a better alternative to soda, juices, and energy drinks for a source of hydration. It is a major component of a healthy diet.

A study by Harriet A. Carroll of the University of Bristol concluded that plain water intake might improve blood sugar management and insulin response. This could be a cost-effective and simple health intervention to manage your prediabetes.

4. Eat more fiber-rich food

Foods like beans, vegetables, whole-grain bread, and cereals add bulk to your diet. They make you feel fuller, for longer. They, therefore, limit your tendency to overeat. They also help you avoid the hunger that might make you reach for high-sugar food.

5. Cut out sugar-sweetened beverages

The American Diabetes Association(ADA) advises against regular soda consumption. They cause a sharp rise in your blood sugar. The excess glucose from the spike is converted to fats, contributing to weight gain and obesity.  Obesity has been proven to be a stumbling block in the management of diabetes. A 2019 study showed a high correlation between sugar-sweetened beverages and type 2 diabetes.

It is better to stick to zero-calorie smoothies, diet soda, or a simple glass of water.

6. Moderate your alcohol consumption

Many alcoholic beverages are dehydrating. Also, the mixers used in cocktails are usually sodas or fruit juices. The cocktails end up with high sugar levels that can cause a spike in your blood sugar.

Drinking alcohol as prediabetic, therefore, relates to portion control. According to the Guidelines for Americans published by the US Department of Health, women and men should limit themselves to one and two drinks per day, respectively.

An average drink should contain

  • 1 bottle (12 fluid ounces) of beer
  • 1 glass (5 fluid ounces) of wine
  • 1 shot (1.5 fluid ounces) of distilled spirits, such as whisky, vodka, or gin.


Regular exercise is an important intervention to reverse prediabetes. A sedentary lifestyle has been linked to decreased insulin sensitivity, according to the Center for Disease Control (CDC) report. Exercise improves glucose uptake by the cells, thereby reducing blood sugar.

It is recommended to exercise for at least 30 minutes, 5 days a week. The Klinio app contains customized video exercises you can follow within the comfort of your home. These exercises can come in different forms.

1. Being more active:

Taking the stairs instead of the elevator, brisk walking, dancing, a walk in the park, and other interesting activities. This could help you transition from a sedentary life.

2. Aerobic exercise:

The CDC reports that 1 in 2 adult Americans does not get enough aerobic physical activity. This bodes bad news for the heart. Activities like jogging, riding a bicycle, and hiking could serve the dual purpose of reversing your prediabetes and strengthening your heart.

3. Strength training:

This can be at the gym or within the comfort of your home. Body strength exercises, resistance bands, etc., aids in weight loss. It also forms an important component of managing prediabetes.


Focusing on healthy eating, losing weight, and exercising are the proven ways of reversing prediabetes. Being diagnosed with prediabetes is nature’s call to action to save your body from the scourge of diabetes. Klinio app is loaded with prediabetes diets and exercise plans; to help you answer this call and avoid progressing to full-blown diabetes.