Your doctor broke news you didn’t want to hear: you have prediabetes, a condition where blood sugar is elevated, but not high enough to be considered Type 2 diabetes. The thing is, with that info, you’re one of the lucky minority. Prediabetes is common, affecting 96 million American adults, according to the Centers for Disease Control and Prevention, but just 20% are aware that they have it.

While genes strongly influence whether someone develops prediabetes and Type 2 diabetes, you have some control, says Jill Weisenberger, M.S., RDN, CDE, author of Prediabetes: A Complete Guide. “Even for those with a strong family history, lifestyle habits can prevent or delay the onset of Type 2 diabetes. And a delay can mean less medications for fewer years and fewer complications,” she says.

The goal: reduce insulin resistance and preserve beta cell function (beta cells are pancreatic cells that produce insulin). Losing just 5% of your body weight can decrease your risk of developing Type 2 diabetes, says the CDC, in part because a healthier weight generally means better insulin sensitivity. However, improving insulin sensitivity goes beyond the number on the scale. Here are three ways to start.

1. Stop focusing on numbers.

You may be prepared for a lifetime of breaking down your food by numbers (calories, fat, carbs), but “that’s much too simplistic and is likely to take you off course. Food quality is your best bet to improve insulin sensitivity,” says Weisenberger. There’s no need to be scared of carbs, including whole grains. What’s more, just because something is low-carb does not make it healthy. She recommends filling your plate with berries, vegetables, oats, barley, beans and lentils, which are all sources of high-fiber carbohydrates that help reduce risk of disease.

2. Eat an early dinner.

Intermittent fasting (IF) — where you restrict your food intake to a specific window during the day — is on-trend right now. And there is some indication that IF may actually be useful if you have prediabetes. A 2022 International Journal of Endocrinology article that reviewed eight years of research found that IF is helpful for reducing fasting blood glucose, lowering glycosylated hemoglobin — a compound that measures three months worth of blood sugar levels — and reducing insulin levels.

3. Eat more raspberries (and fiber in general).

Sweet, juicy red raspberries add more than flavor to your morning bowl of oatmeal or smoothie, per a 2019 study in Obesity. In a small study on adults who were overweight or obese and had prediabetes, those consuming at least one cup of red raspberries with breakfast experienced an improvement in glycemic control for two hours after the meal, which researchers attributed to improved insulin sensitivity. Raspberries are yummy and a great source of fiber, but it’s important to note that this research was supported by a raspberry industry group. Including plenty of other fiber-rich foods in your diet should help as well.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

©2024 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.