Things to avoid if you have prediabetes.

This habit sends your blood sugar on an unpleasant roller coaster.

Prediabetes is not usually obvious. In fact, according to the Centers for Disease Control and Prevention (CDC), more than one-third of American adults have prediabetes yet are unaware.

According to the CDC, prediabetes can be corrected and does not always result in a type 2 diabetes diagnosis. Whether you have prediabetes or know you need help managing your blood sugar, these two registered dietitians propose making one modest change. Begin doing it today to lower your chances of developing or reversing prediabetes—and feel fantastic in the process.

What Is Prediabetes.

When blood sugar levels are above average but not high enough to be classified as diabetes, the condition is known as prediabetes. The American Diabetes Association (ADA) states that one of the following blood tests can be used to diagnose you with prediabetes:

Hemoglobin A1C level: 5.7% to 6.4% (average blood sugar over a two- or three-month period)

Plasma glucose while fasting: 100–125 mg/dL

Test for oral glucose tolerance: 140–199 mg/dL 

Prediabetes is associated with a number of health risks, including high blood pressure, high triglycerides, and low HDL cholesterol. You run a higher risk of having heart disease and stroke, as well as going from prediabetes to type 2 diabetes.

Methods for Reducing Blood Sugar
Schedule Daily Exercise
Muscle cells are encouraged by exercise to use blood glucose, sometimes known as sugar, as an energy source. According to the ADA, this enhances insulin sensitivity to lower blood sugar levels. The American College of Physicians advises engaging in physical activity five times a week for a minimum of 150 minutes, or thirty minutes per day.

Utilize the Diabetes Plate Approach.
Maintaining a healthy and well-balanced food plan could assist in controlling your blood sugar levels. According to the American Diabetes Association's Diabetes Plate Method, you should eat half nonstarchy vegetables, quarter protein, and quarter carbohydrate meals on your plate or bowl. You should also have a glass of water or a calorie-free beverage with your meal.

What You Should Do First If You Have Prediabetes
Don't miss meals. It is more difficult to control blood sugar levels when you skip meals, even if you follow the preceding lifestyle adjustments. This is the reason.

adversely affects blood sugar regulation
Throughout the day, abnormal blood sugar patterns can result from missing meals. According to Jocelyne Loran, RD, CDCES, a certified diabetes care and education expert at the University of Maryland Charles Regional Medical Center, blood sugar levels can surge again after missing a meal then plummet low afterwards. She says, "The body prefers when blood sugar levels fluctuate steadily throughout the day."

Your blood sugar may fluctuate wildly when you miss meals. What was the outcome? According to the CDC, blood sugar that falls too low can cause symptoms including a fast heartbeat, trembling, sweating, agitation, anxiety, irritability and confusion, dizziness, or hunger. Not only low blood sugar is an issue, though. Specifically, missing breakfast or lunch causes blood sugar levels to rise during subsequent meals of the day, according to a 2019 study that was published in The British Journal of Nutrition.

May Cause an Increase in Appetite

Your appetite and hunger are influenced by your blood sugar level. You can experience increased hunger later in the day if you miss meals. "The more you eat when you're hungry, the more

Emily Van Eck, M.S., RD, a registered dietitian in Austin, Texas, says you're more likely to overeat—or binge eat.

 As a result, it can be more difficult to properly tune in to your body's appetite and satiety cues, making blood sugar management more complicated. According to a 2023 study published in the Journal of the Academy of Nutrition and Dietetics, this eating behavior may eventually alter insulin sensitivity.

Simple Tips to Avoid Skipping Meals

Consider simple and quick to prepare food.

When deciding what to eat for breakfast, choose products that require little to no preparation, especially if you're on the go."Full-fat yogurt with fruit, whole-grain toast with peanut butter, fiber-rich cereal with milk, and an English "An egg or two, or a tortilla with scrambled eggs and beans, would all be excellent breakfast options," Van Eck says.

Bring easy-to-store foods on the go.
If you find it difficult to eat breakfast before leaving for work, might you carry some options with you? For example, a loaf of whole-grain bread in the freezer, a jar of nut butter on your desk, and a package of deli turkey in the fridge will help you maintain healthful items on hand. If a refrigerator is not available, pack some oatmeal packets with nuts and fruit for breakfast.

Plan beforehand.
"Never underestimate the power of planning ahead," says Loran. Thinking ahead one day can make a difference and reduce the likelihood

of skipping a meal. Check out our 18 Pack-and-Go Healthy Lunch Ideas for Work for more ideas. Eating protein and fiber-rich meals on a regular basis can assist maintain healthy blood sugar levels.

The Bottom Line
Changing one's lifestyle is required to manage or reverse prediabetes. Skipping meals is one habit you should avoid if you have prediabetes. Eating sporadically may cause blood sugar swings and overeating, which might impair insulin sensitivity. Focusing on nutritious, low-prep foods, bringing food with you, and planning ahead will help you make time to have a meal whether you're at home, at work, or on the go, providing you the energy you need for the day.