Reversing pre-diabetes with lifestyle changes

Diabetes has become a familiar word in nearly every household. With changing diets, sedentary lifestyles, and rising stress levels, more people are being diagnosed every year; many others find themselves teetering on the edge of it. Being pre-diabetic means your blood sugar levels are higher than normal, but not high enough to be classified as diabetes.

- by Nusrath Jahan

It's a warning sign — but also an opportunity. With the right changes, this stage can often be reversed.

As Dr Mashfiqul Hasan, Assistant Professor of Endocrinology and current PhD researcher at Bangladesh Medical University, states, "For people who are in the 'borderline' zone, lifestyle changes can play a significant role in delaying or even preventing the onset of diabetes."

He explains that this begins with something as simple— and as challenging as rethinking what's on your plate.

The Bangladeshi diet is often heavy on rice, oil, and sugar comforting but problematic for blood sugar control. Hasan emphasises that reducing carbohydrate intake, particularly from refined sugars, and increasing fibre consumption through fruits, vegetables, and whole grains can make a substantial difference.

While cutting out on sweets and soft drinks may seem obvious, a bigger challenge lies in moderating the hidden carbs. "We should also limit calorie-dense foods like biryani, tehari, beef, mutton, fast food, and soft drinks, as they negatively impact weight management," states Hasan.

A healthier choice would be complex carbs found in brown rice or whole wheat, which release energy more slowly and help maintain stable blood sugar levels. Lean proteins like chicken, eggs, lentils, and fish, along with fats from sources such as nuts or olive oil, can help balance meals and keep you fuller for longer.