The hormone insulin is secreted by the pancreas and helps the body to use glucose from our food, or to store it for future use. In doing so, insulin controls the level of glucose in the blood and prevents it from getting too high (hyperglycaemia) – which, over time, can contribute to a number of health concerns including cardiovascular disease or problems with the eyes, kidney or nervous system. Pre-diabetes is a term used to describe blood glucose levels that are higher than normal, but not high enough to be diagnosed as Type 2 diabetes – and presents an opportune moment to implement beneficial dietary and lifestyle changes and improve insulin control.

Diet

Avoid eating sugary and processed foods and refined carbohydrates (white rice, bread, pasta etc) – these foods are rapidly converted into glucose and raise blood levels very quickly.
Include starchy carbohydrates such as wholegrains (including brown rice and oats) and potatoes in moderation. In terms of portion size, starchy carbohydrates should not cover more than a ¼ of the plate at any meal.
Consume plenty of healthy protein sources such as meat and poultry, wild salmon, tuna tinned in spring water or olive oil, eggs, beans and lentils.
All green vegetables/salads are recommended. Those vegetables that grow above the ground will have significantly lower carbohydrate (and higher healthful nutrients) than those that are grown below the ground.
Be careful with fruit – all berries are great, apples and pears too, but not tropical fruits like bananas, oranges, grapes, and mangoes which are especially high in sugar. Avoid tinned or dried fruit.
Choose healthy fats such as olive oil, avocado, nuts, seeds and oily fish. Fat in a meal will slow down the release of glucose into the bloodstream.
 

Specific nutrients can also support healthy blood glucose levels:

• Chromium is reputed to help keep blood sugar stable throughout the day and reduce sugar cravings

• Cinnamon has been used for centuries to support normal blood glucose levels
• Magnesium is required by insulin to act effectively, and has been shown to reduce fasting glucose levels
• Vitamin D deficiency is common in the UK and supplementing with doses of 1000IU a day or higher has demonstrated a reduced risk in developing Type 2 diabetes in those with prediabetes

Liftestyle

• Regular exercise can support blood glucose levels by building muscle and therefore increasing glycogen storage, so that more glucose can be taken out of the blood.
• Stress is an independent risk factor for developing diabetes, and stress reduction techniques such as yoga, mindfulness or meditation can improve insulin sensitivity
• Sleep deprivation can contribute to type 2 diabetes so ensure you try to get 7-8 hours a night