In pre-diabetes, your blood sugar is raised beyond the normal range but not so high that you have type 2 diabetes. While you are at increased risk of developing type 2 diabetes in future, this doesn't mean you will definitely develop type 2 diabetes, and there are several things you can do to help decrease this risk. Step 1: Know Your Risk Diabetes UK has an excellent risk calculator. If your results show you are at moderate or high risk, you may be eligible to self-refer for a free place on Healthier You, the NHS Diabetes Prevention Programme.
Step 2: Manage Your Weight Being overweight increases your risk of type 2 diabetes. Losing just 5% of your body weight can significantly reduce your risk of developing type 2 diabetes. Making healthier food choices or being more active can be positive changes to help you lose weight.
Step 3: Eat a Healthy Balanced Diet There is no 'pre-diabetes diet', but there are several diets that have been associated with a decreased risk of type 2 diabetes.:
Vegan and vegetarian diets
The main theme of these diets is to cut down on foods that increase your risk, such as red and processed meat, refined carbs and sugar or sweetened drinks and instead focussing on eating fruit and veg, wholegrains and pulses like lentils or beans.
Step 4: Be More Active Spending a lot of time sat down is associated with a increased risk of type 2 diabetes. A few small changes can help decrease your risk, such as going for walks, taking the stairs or taking phone calls stood up.
Diabetes UK has lots more helpful information on how to decrease your risk, including exercise tips and healthy recipes.