Eight effective ways to help reverse prediabetes

Maintaining a high-protein breakfast, walking 10 minutes after eating, or following the order of eating vegetables - protein - starch... for three weeks can help reverse prediabetes.

Eating protein-rich foods for breakfast helps the body stabilize blood sugar, preventing post-meal spikes in blood sugar. (Source: Star)

In its 2024 report, the World Health Organization (WHO) said the number of people with diabetes globally increased from 200 million in 1990 to 830 million in 2022. The rate is increasing faster in low- and middle-income countries than in rich countries, highlighting the urgent need to prevent and control diabetes - a lifestyle disease that is spreading rapidly around the world.

Prediabetes is a condition in which fasting or post-meal blood sugar levels are higher than normal due to insulin resistance. Many people do not realise they have prediabetes, but if detected early, the condition can be reversed or controlled with a healthy diet and regular exercise.

Dr. Sudhanshu Rai, an Indian sports physiotherapist and metabolic expert, recently shared 8 tips to reverse prediabetes naturally in 21 days.

"Your body can completely restore its ability to control sugar. Start the 21-day blood sugar control challenge and feel the change. After 3 days, your energy will become more stable. After 7 days, your cravings will be significantly reduced. Maintaining it for 6 weeks will help reset your metabolism and improve your blood sugar levels," he wrote. Here are 8 suggestions from the doctor:

Eat a protein-rich breakfast within 30 minutes of waking up

A 2022 study titled “Effect of a High-Protein Breakfast on Post-Dinner Blood Sugar Levels in Healthy Adults” shows the importance of getting protein early in the day. Eating a protein-rich breakfast helps stabilize blood sugar, preventing post-meal spikes. Protein also slows digestion, keeping you fuller for longer and reducing cravings for the rest of the day.

So, add protein-rich foods like eggs, Greek yogurt, cottage cheese, or other healthy protein sources to your breakfast.

Walk 10 minutes after every meal

A short 10-minute walk after each meal can have a huge impact on blood sugar levels. Walking burns glucose, so a 10-minute walk after a meal can help lower post-meal blood sugar levels. This was also demonstrated in a 2025 randomized controlled trial titled “Positive Effects of a 10-Minute Walk Immediately After a Glucose Load on Post-Meal Blood Sugar Levels.” But remember: To get the maximum benefit, consistency is key.

Eat in order: Vegetables, protein, then starch

The order of your meals matters when it comes to blood sugar. So start your meal with fiber-rich vegetables, then protein, and finish with starch. This slows down the absorption of sugar and reduces glucose spikes; it also stabilizes energy levels and minimizes cravings.

A 2024 study titled 'Meal Order Influences Blood Sugar and Insulin Levels in Women with Gestational Diabetes' found that eating vegetables first, followed by protein and starch, significantly improved glycemic control, insulin sensitivity, and reduced post-meal glucose and insulin levels by up to 37%, compared to the reverse order.

Replace white starches with fiber-rich whole grains

Refined carbohydrates like white rice, white bread, or refined flour are digested very quickly, causing blood sugar to spike after meals. Meanwhile, whole grains like brown rice, oats, quinoa, or millet are high in fiber, which helps slow digestion, maintains a feeling of fullness, and limits rapid increases in blood sugar, according to research published in the journal Frontiers .

So, replace white starches with fiber-rich whole grains to improve insulin response. However, portion control is also important.

Finish dinner at least 3 hours before bedtime

Eating late at night, especially right before bed, doesn’t give your body enough time to process the sugars from the meal, leading to high fasting blood sugar levels the next morning. Therefore, it’s best to eat dinner at least 3 hours before bedtime to help keep your insulin levels stable overnight.

A 2021 study published in PubMed Central found that people who ate dinner early (around 6 p.m.) had significantly lower blood sugar levels from dinner until the next morning compared to those who ate late (around 9 p.m.). The late eaters also had larger blood sugar fluctuations and higher average blood sugar levels over 24 hours.

Also, choose a light dinner, such as soup, baked beans or roasted vegetables, to help your digestive system work more easily and help you sleep well and deeply.

Get 7-8 hours of sleep every night

Sleep is an underrated “natural medicine.” Lack of sleep has been shown to increase insulin resistance and stimulate hunger hormones, making it harder to control blood sugar and weight. In contrast, getting 7-8 hours of quality sleep each night helps the body rest, recover, regulate blood sugar, and maintain a stable weight.

A 2022 research review titled 'Does Sleep Deprivation Increase the Risk of Insulin Resistance' found that sleep loss is associated with insulin resistance, increased inflammation, and impaired glucose tolerance, highlighting the role of adequate sleep in metabolic health.

To get quality sleep, maintain a regular bedtime every day, limit the use of electronic devices before bed, and create a quiet, cool, low-light sleeping space.

Practice deep breathing for 5 minutes every day

Chronic stress increases cortisol levels, a hormone that can raise blood sugar and promote fat storage in the body, according to a 2022 study called 'Stress-Induced Diabetes.' Conversely, just five minutes of deep breathing or meditation a day can help lower stress hormones, reduce inflammation, and improve insulin sensitivity.

This small habit, if maintained regularly, will help relax the mind, reduce cravings and support the body to recover naturally.

Fasting blood sugar and HbA1c monitoring

Dr. Rai recommends regularly monitoring fasting blood sugar and HbA1c to recognize changes or progress in blood sugar control. HbA1c reflects the average blood sugar level over the past 3 months, helping to evaluate the effectiveness of diet and lifestyle. Recording and monitoring these indicators not only helps you proactively control your health, but also detects diabetes risks early for timely intervention.

Source: https://baoquocte.vn/tam-cach-giup-day-lui-tien-tieu-duong-hieu-qua-333087.html