Do you have pre-diabetes? The dietitian recommends simple tricks to reverse this

Prediabetes can be the beginning of all your chronic problems, paving the way for diabetes and its potentially irreversible health consequences. But what if you could reverse this condition without drugs or complicated treatments? According to the dietitian, all you need to do is take the right actions at the right time – combine appropriate exercises with a nutritious diet.

Adrian Chavez, a dietitian specializing in weight loss and blood sugar control, recently shared his simple strategies for reversing prediabetes on social media. “If I had prediabetes and wanted to reverse it in 2025, this is exactly what I would do,” Chavez wrote on Instagram postoffering practical advice to help people take control of their health.

“As someone who has devoted his entire PhD to studying this topic, I can confidently say that this is the most evidence-based approach to this issue,” Chavez wrote.

Exercises:

The first step Chavez recommends is to ensure adequate physical activity. “One exercise session (if done correctly) can lower blood sugar levels by up to 2-3 days,” Chavez explained. For those who can develop an exercise habit, such as training every other day, blood sugar levels will continue to improve.

Although both cardio and strength training are beneficial, Chavez believes that a combination of both would be the best option.

Nutrition:

What you eat and the timing of your meals play a key role in controlling your blood sugar levels. Chavez also stresses the importance of monitoring your total caloric intake, paying attention to the types of carbohydrates you consume and making sure you’re getting enough protein and micronutrients to support overall health.

“You need to consume the right amount of calories for your needs. In most cases, this means eating an energy deficit (fewer calories than your body burns for fuel) to lose excess body fat,” Chavez said. However, for people with prediabetes who have no excess body fat and no muscle mass, this means eating “maintenance or even in a slight surplus.”

While consuming adequate protein helps maintain and build muscle, slows digestion and improves satiety, Chavez notes that the total percentage of energy from carbohydrates should be kept below 55%. “Also choose fiber-rich carbohydrates such as legumes, vegetables, fruits and whole grains,” he added.

When planning your diet, Chavez suggests ensuring adequate intake of micronutrients such as magnesium, vitamin D and chromium to ensure better blood sugar control. She also recommends including antioxidant-rich foods in your diet, such as berries, leafy greens, herbs, spices, coffee and tea. Additionally, Chavez recommends planning meals so that most of your daily calories are consumed earlier in the day rather than in the evening.