Before It's Late, Understand The Tips For Managing Blood Sugar Levels In The Prediabetes Phase

Illustration of prediabetes (Freepic)

JAKARTA - Pradiabetes is a condition in which a person's blood sugar levels are above the normal limit, but not high enough to be categorized as type 2 diabetes mellitus. In general, blood sugar levels are considered normal if below 140 mg/dL.

A person is declared prediabetes if his blood sugar levels range from 140 to 199 mg/dL, according to the official website of the Indonesian Ministry of Health.

If not handled properly, prediabetes can develop into type 2 diabetes and increase the risk of various other health complications.

Nutritionist Adrian Chavez, in a broadcast quoted by Medical Daily, highlighted the importance of a timely approach to dealing with prediabetes. This approach includes a combination of healthy diets and regular exercise. Chavez, who has an in-depth academic background in this area, asserts that the strategy is a method supported by scientific evidence to deal with prediabetes.

According to Chavez, routine physical activity has a significant impact on blood sugar levels. The proper exercise season can directly reduce blood sugar levels," he said in a post on social media.

He added that making exercise a habit, such as exercising every two days, can produce long-term improvements to blood sugar levels. A combination of cardio exercises and strength is recommended as the best approach to optimal results.

Citing ANTARA, Chavez also explained that blood sugar management relies heavily on diet. He emphasized the importance of paying attention to calorie intake, choosing the right carbohydrates, and ensuring that the body gets enough protein and micro nutritional substances to support health.

"It is important to consume calories according to the body's needs," he explained. For individuals who are overweight, this means reducing calorie intake to burn body fat. However, for those who lack muscle mass, adequate calorie consumption or even a little more may be needed.

Protein also plays an important role in maintaining and building muscles, slowing digestion, and providing a longer feeling of fullness. Nevertheless, Chavez suggested that the total energy intake of carbohydrates is no more than 55 percent.

He recommends carbohydrates that are rich in fiber, such as nuts, whole grains, vegetables, and fruits.

Chavez highlighted the importance of maintaining the adequacy of micro nutrients, such as magnesium, vitamin D, and chromium, which contribute to blood sugar control. In addition, foods rich in antioxidants such as berries, green vegetables, spices, coffee, and tea are also recommended to support metabolic health.

Chavez recommends setting a strategic meal time, with more calorie consumption done in the morning than at night. This strategy aims to optimize the body's metabolism and help control blood sugar levels.