Evidence based medical wellness for active people from a doc who walks the walk

Managing prediabetes with diet and exercise


You go the doctor, get a bunch a lab tests, and then get a call–you have prediabetes.  Whaaat? What exactly is prediabetes? Well, diabetes mellitus is diagnosed when a patient has a fasting blood glucose (“blood sugar”)level of greater than 126 on two different occasions. Prediabetes is diagnosed if the fasting blood glucose is 100-125. The bottom line is that if you have prediabetes, you are at risk for going on to develop diabetes mellitus, and all the problems that go along with it –kidney, eye, heart and vascular problems. It’s a scary list of consequences, because diabetes is a disease that affects almost every part of the body.

What to do? After you calm down, know that there are things that you can do to improve the odds that you will not go to develop full blown diabetes.

  1. Exercise. (Duh, you saw it coming!) Exercise five times per week, at moderate to high intensity for at least 30 minutes each time.  Include two days of strength training.
  2. Lose weight.  All the exercise in the world will not make up for a poor diet! Give up the fried foods, and concentrate on fresh vegetables, fresh fruits, whole grains, and lean proteins.  Eat your avocado and other healthy fats (olive oils, nuts).  Give up anything white –white rice, white bread, and processed goods. Yup–throw out the twinkies!

    Wallkin the walk--here is what I had for breakfast

    Wallkin the walk–here is what I had for breakfast

  4. Drink no more than 2-3 drinks per week.  Sorry, but we are still trying to figure out how much is too much alcohol. This is just my humble opinion, but..
  5. Be patient.  You didn’t become overweight over night, and it will take longer than over night to become fit and trim!

You can do it! And if you have a tasty, healthy recipe, I would love to have it!


Author: PookieMD

I am a board certified internal medicine physician. I love medicine and seek to bring evidence based medicine to the fitness and wellness world.

Leave a Reply

%d bloggers like this: