Prediabetes is a risk factor for developing diabetes. The condition is diagnosed through a glucose test, which has a value higher than normal but lower than a diagnosis of diabetes. For example, if the normal fasting glucose level is <100 mg/dL, the glucose level in prediabetes would be 100–125 mg/dL. However, since these values ​​do not meet the level of diabetes, most people are unaware that they are pre-diabetic. These levels occur when insulin is released by pancreatic beta cells after eating. Prolonged excess insulin exposure impairs the response of insulin receptors that open glucose channels to allow glucose into cells.

Destruction of beta cells or damage to insulin receptors can be caused by nutritional, hormonal or environmental influences. For example, an imbalance of micronutrients such as chromium, CLA, lipoic acid, inositol, magnesium, Vit D, and Vit E can impair glucose uptake. Chromium enhances insulin receptor and signaling, and magnesium may prevent insulin resistance and reduce the risk of diabetic complications. Vitamin D helps in the secretion of insulin and activates insulin receptors.

In addition, toxic substances and heavy metals such as statins can impair beta-cell function, cause oxidative damage and destroy pancreatic cells. BPA has also been linked to decreased glucose tolerance and insulin resistance.

Finally, elevated cortisol promotes more visceral fat and higher blood pressure while an increase in fatty acids triggers insulin resistance. Leptin, an appetite receptor for signaling appetite, is elevated to promote insulin resistance in obese individuals. According to ResearchThe frequency of prediabetes and abdominal obesity is significantly increased in people with a healthy BMI. Abdominal obesity does not appear to be the primary reason for the increase.

All of these contributing factors are called metabolic syndrome, which can eventually lead to insulin resistance.

food plan

Food choices are essential in the maintenance and management of prediabetes. Obesity leads to systemic inflammation that promotes the development of insulin resistance. There is also an association between insulin resistance and higher total dietary fat intake.

Limiting refined and processed carbohydrates and added sugars. Including fiber and whole grains in your diet can improve insulin resistance and sensitivity. Next, a diet rich in vegetables, fruits and whole grains are great sources of energy, vitamins and minerals and can help regulate circulating glucose in the blood. Lastly, fats should be in the form of omegas and monounsaturated fats. As a result, it may have less effect on LDL levels and avoid or limit saturated and trans fats.

Certain foods play a role in helping prevent insulin resistance. Onions and garlic are rich in antioxidants and quercetin which can be helpful for diabetics. 2-4 cloves of garlic a day are known to have cardiovascular benefits. Leafy greens help open up blood vessels and contain magnesium to help regulate insulin. -1 cup of blueberries has been shown to reduce glucose levels through their antioxidant properties. Flaxseed and chia seeds are rich in omega 3s, may help reduce inflammation, and are rich in fiber and lignans, which are a rich source of antioxidants.

Nutritional interventions play an important role in preventing prediabetes and many dietary strategies have been carried out around the world with varying degrees of success in preventing or delaying the onset of diabetes, among other outcomes, such as reduced GI diet, vegetarian, vegan, gluten-free, keto, Mediterranean, and others.


Complementary interventions can help control pre-diabetes.

Magnesium glycinate plays a role in insulin uptake. 100-400 mg per day helps reduce the risks associated with diabetes risk by 15 percent.

Vitamin D helps reduce the development of metabolic syndrome, and the vitamins K, E and D in cod liver oil are also a great choice. Several studies have shown that vitamin D combined with lifestyle changes such as exercise management can further reduce the risk of diabetes.

Adequate methylation status is important because folate protects against metabolic syndrome. Folate may lower fasting glucose with a potential benefit on long-term insulin resistance.

Essential oils like fenugreek, cumin and oregano increase insulin sensitivity and cinnamon may help with blood sugar and lipid levels.


Prediabetes, which may be caused by impaired glucose tolerance, is less likely to occur with intervention and care. Being at risk does not mean that you will definitely develop type 2 diabetes. The good news is that you can reverse prediabetes by making dietary changes, increasing physical activity, and losing weight, among other lifestyle changes that can bring your blood sugar levels back into a healthy range.

,The sooner people find out they have pre-diabetes and take action, the better their chances of preventing type 2 diabetes.,

,Ann Albright, Ph.D., RD

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