• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Paleo Leap
  • Recipes
    • Beef and Red Meat
    • Chicken and Poultry
    • Pork
    • Fish and Seafood
    • Eggs
    • Soups
    • Salads
    • Sides, Veggies and Appetizers
    • Sauces, Dips & Vinaigrettes
    • Drinks
    • Sweets and Snacks
    • Cooking Tips
  • Learn
  • Your Starting Point
    • Topic Index
    • Paleo 101
    • Paleo Meal Plan
    • Paleo Food List
    • Transitioning to Paleo
    • Am I Doing it Right? - Checklist
    • Mini-Course for Beginners
  • Popular Topics
    • Recipes for Beginners
    • Breakfast Ideas
    • Homemade Condiments
    • Legumes
    • Wheat & Gluten
    • Dairy
    • Nightshades
  • More
    • Compilations
    • Foods
menu icon
go to homepage
  • Recipes
  • Chicken
  • Pork
  • Snacks
  • Salads
  • Learn Paleo
  • Paleo Cooking Tips
  • Paleo Diet Foods
  • Paleo Recipe Compilations
  • Keto Diet Recipes
  • Paleo Beef and Red Meat Recipes
  • Paleo Drink Recipes
  • Paleo Egg Recipes
  • Paleo Fish and Seafood Recipes
  • Paleo Sauces and Dips
  • Paleo Sides, Veggies and Appetizers
  • Paleo Soup Recipes
  • Paleo Tips & Tricks
  • Paleo Topic Index
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Recipes
    • Chicken
    • Pork
    • Snacks
    • Salads
    • Learn Paleo
    • Paleo Cooking Tips
    • Paleo Diet Foods
    • Paleo Recipe Compilations
    • Keto Diet Recipes
    • Paleo Beef and Red Meat Recipes
    • Paleo Drink Recipes
    • Paleo Egg Recipes
    • Paleo Fish and Seafood Recipes
    • Paleo Sauces and Dips
    • Paleo Sides, Veggies and Appetizers
    • Paleo Soup Recipes
    • Paleo Tips & Tricks
    • Paleo Topic Index
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ร—
    Home ยป Learn About Paleo & Keto Diets

    Paleo and Prediabetes

    Last Modified: Feb 8, 2023 by Paleo Leaper ยท This post may contain affiliate links ยท Leave a Comment

    Sharing is caring!

    15 shares
    • Facebook
    • Twitter
    • Reddit

    Paleo and diabetes is a popular topic, but itโ€™s much harder to find information about prediabetes, which actually isnโ€™t the same problem! And the distinction is definitely worth making: prediabetes doesnโ€™t inevitably lead to the real thing. You can be diagnosed with prediabetes, but never progress to outright diabetes, and even reverse the process to get back to a healthy metabolism โ€“ hereโ€™s a look at what prediabetes is, and what kinds of diet and lifestyle interventions have been studied for it.

    What Is Prediabetes (and How is it Different from Diabetes)?

    To define a specific disease, doctors have to establish some kind of number-based criteria for judging who has it and who doesnโ€™t. Either youโ€™re sick or youโ€™re healthy, and the question is just about the cutoff point between โ€œnormalโ€ and โ€œdiseaseโ€?

    For diabetes, there are a couple different cutoff points, where youโ€™re officially โ€œnon-diabeticโ€ on one side of the line, and officially โ€œdiabeticโ€ on the other side of the line.

    • HbA1C: this is a measure of long-term blood sugar control.
    • Blood sugar test: this is a measure of how high your blood sugar is right now.
    • Oral glucose tolerance test (OGTT): this is how well your body can respond to drinking a lot of sugar.

    But human bodies donโ€™t always work like that. You donโ€™t jump from 0 to diabetic overnight; itโ€™s a slow process of getting steadily sicker and sicker. For example, the cutoff for โ€œdiabetesโ€ as measured by HbA1C is 6.5. But people with an HbA1C of 6.49 arenโ€™t doing just fine because theyโ€™re technically on the non-diabetic side of the line! And it certainly doesnโ€™t make sense to delay treatment and tell them theyโ€™re doing just fine until bam, suddenly, diabetes out of nowhere.

    Thatโ€™s where prediabetes comes in. Prediabetes is defined as blood sugar that are too high to be healthy, but not high enough to meet the cutoff for diabetes. To put some numbers on it:

    • HbA1C: Up to 5.7 is normal; 5.7-6.4 is pre-diabetic; 6.5 and above is diabetic.
    • Fasting blood sugar test: Up to 100 mg/dL is normal; 100-125 mg/dL is prediabetic; 126 or above is diabetic.
    • OGTT: Less than 140 is normal; 140-199 is prediabetic; 200 is diabetic.

    โ€œPrediabetesโ€ is a way to say โ€œsomethingโ€™s not right, even though itโ€™s not actually full-blown diabetes yet.โ€ Just like full-blown diabetes, prediabetes is inflammatory, associated with eye and kidney damage, and linked to cardiovascular problems. Itโ€™s more common in people who smoke, drink, donโ€™t work out, or already have hypertension, blood lipid problems, and obesity.

    Not all people with prediabetes go on to become diabetics, and many people develop diabetes without ever being officially โ€œprediabeticโ€ (Type 1 and gestational diabetes come to mind).

    Lifestyle Interventions for Prediabetes

    The question in lifestyle interventions for prediabetes is simple: how can you stop prediabetes from developing into full-blown diabetes, and preferably return to normal blood sugar readings? The really sad part about those interventions how many people look at them as just a way to delay the inevitable. Itโ€™s all about putting off diabetes for a few more years โ€“ what about normalizing blood sugar and not progressing to diabetes in the first place? Paleo is about optimal health, not just โ€œbeing less sick:โ€ why assume that delaying diabetes is the best we can do?

    Ideally, interventions for prediabetes wouldn't just put off diabetes; they'd prevent it. And ideally, you'd research this out by taking people with prediabetes, having them eat different diets, and seeing which ones prevent full-blown diabetes down the line.

    Unfortunately, there arenโ€™t a lot of long-term studies like that. Most of the literature is either short-term (we gave subjects this food, and it reduced their blood sugarโ€ฆafter one meal!) or in people with outright diabetes. But what we have suggests that healthy diet and lifestyle interventions can be very effective โ€“ much more so than drugs. Hereโ€™s a look at some interesting studies.

    Diet and Prediabetes

    paleo scaleofketofoods

    The standard dietary recommendations for prediabetes are so clearly a product of the low-fat diet age. The typical advice goes something like this: lose weight by calorie-counting and restricting fat, and start exercising to burn more calories. Calorie-counting is a painful and unsustainable way to diet, exercising to burn calories doesnโ€™t work, and fat restriction is downright unhealthy: itโ€™s not surprising that this advice doesnโ€™t exactly produce great results!

    Whatโ€™s more, thereโ€™s increasing evidence that when they do work, diet and exercise help regardless of weight loss. Weight-loss diets for prediabetes donโ€™t work because they reduce calories; they work because people start eating more healthy foods (and/or stop eating unhealthy foods). This implies that dietary interventions should focus on health, not on calorie-counting for weight loss, and also that thereโ€™s more to life than calories.

    Since this is prediabetes, the first place to look is probably carbs. Itโ€™s well-known that carb-restricted diets are helpful for diabetics, and some studies have also found that theyโ€™re useful for normalizing blood sugar in prediabetics. For example, this study found that a low-carb diet was significantly more effective than a control diet for normalizing blood sugar levels, reducing insulin resistance, and preventing progression to diabetes (0% of the low-carb subjects became actually diabetic, compared to 14% of the control subjects). โ€œLow-carbโ€ in this case meant a maximum of 120 grams of carbs, which is equivalent to just over 1 pound of sweet potatoes per day.

    What if you go even lower than that? This study on diabetics and prediabetics found that a ketogenic diet was more effective than a moderate-carb, low-fat, low-calorie diet for improving HbA1C, getting people off medications, and losing weight.

    Moving on from carbs, this article also makes the case for higher protein intake in people with prediabetes, particularly to help maintain muscle mass during weight loss.

    If you combine all these recommendations for diet and weight loss, you get something that looks a lot like the typical Paleo meal: a big pile of non-starchy vegetables, generous helpings of animal foods, optionally some starchy carbs, and an overall setup that lets most people lose weight sustainably without going crazy.

    Exercise and Other Lifestyle Interventions

    Exercise is also commonly recommended to people with prediabetes, and it does seem to be helpful, but not because it makes you lose weight by burning calories. Instead, it's about the hormones: several studies have shown that exercise can improve insulin sensitivity and glucose tolerance, even if itโ€™s as gentle as walking.

    As for other interventions, thereโ€™s plenty of evidence that stress management, getting enough sleep, and fighting inflammation can help with insulin sensitivity and blood sugar management in general, even if there arenโ€™t any studies specifically examining their effect on prediabetes in particular.

    Summing it Up

    Prediabetes shouldnโ€™t be a life sentence or a diagnosis of โ€œinevitableโ€ diabetes progression down the line. Itโ€™s a serious issue, but itโ€™s not a reason to throw up your hands and start stockpiling metformin.

    Diet and exercise are the two most commonly recommended interventions for prediabetes. Typically, these are aimed at weight loss, but actually it looks like the weight loss might not be the reason for improvement โ€“ what really helps is normalizing insulin and blood glucose levels through diet and exercise interventions targeted at that. There are some studies suggesting that a low-carb diet might be superior to a typical calorie-reduced diet, and exercise is always a great way to improve insulin sensitivity and blood sugar control, even if itโ€™s just walking.

    Itโ€™s very easy to do all those things with Paleo: a basic out-of-the-box template even without any modifications will get you most of the way there.

    Unfortunately, there arenโ€™t a lot of studies on prediabetes and other factors like sleep, stress, and specific nutrients โ€“ diabetes gets all the press, and prediabetes tends to be ignored. But we know these things help with blood sugar control in general, so itโ€™s a good bet that they could be helpful. Hopefully soon weโ€™ll start seeing more people interested in preventing diabetes, instead of just treating it once itโ€™s already established, and some more research clarifying specifically what dietary interventions are helpful for prediabetes in particular.

    More Learn About Paleo & Keto Diets

    • closeup of a white bowl filled with Garlic & Roasted Onion Salsa
      Garlic & Roasted Onion Salsa
    • plate filled with blackened tilapia and sliced lemon
      Blackened Tilapia
    • Crab Stuffed Salmon served on a cutting board
      Crab Stuffed Salmon
    • 17 paleo bars & bites to snack on featured
      17 Paleo Bars & Bites To Snack On

    Sharing is caring!

    15 shares
    • Facebook
    • Twitter
    • Reddit

    Filed Under: Learn About Paleo & Keto Diets

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    paleo leap square logo

    Hi, I'm Rick! Paleo Leap is the oldest and biggest resource online, covering everything about the paleo diet. We have over 1500 recipes categorized and plenty of meal plans for you to try.

    More about me โ†’

    Popular

    • Bacon-Wrapped Salmon Featured
      Bacon-Wrapped Salmon Recipe
    • Almond Milk Custard
      Almond Milk Custard Recipe
    • Flourless Banana Pancakes Featured
      Flourless Banana Pancakes Recipe
    • Turban Squash Soup Featured
      Turban Squash Soup Recipe

    Recent Recipes:

    • closeup of a glass of Almond banana cinnamon smoothie on a wood table
      Almond Banana Cinnamon Smoothie
    • glass of Peach and chocolate green smoothie on a wood table with peaches in the background
      Peach and Chocolate Green Smoothie
    • closeup of two glasses of cinnamon and Coconut vanilla milkshake
      Coconut Vanilla Milkshake
    • Pumpkin smoothie in a glass on a wood table with cinnamon sticks in the background
      Pumpkin Smoothie

    Footer

    โ†‘ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Cookie Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate, I earn from qualifying purchases.

    For your information only. The statements on this website are merely opinions. Paleo Leap does not provide medical or nutritional advice, treatment, or diagnosis. Read the full disclaimer.

    Copyright ยฉ 2023 Paleo Leap