If you're one of the 54 million people in the United States with prediabetes (and you might not even know it because most affected people don't experience any symptoms), here's important news. Without a healthy lifestyle change — like the South Beach Diet, which helps you lose weight and improve your health by emphasizing nutrient-dense, fiber-rich foods along with regular exercise — there is a very good chance you'll wind up with full-blown type 2 diabetes in the future. And both prediabetes and type 2 diabetes increase your risk of heart attack and stroke.

To reverse prediabetes (and ward off type 2 diabetes), try these South Beach Diet-approved guidelines on smart eating — perfect for those who have prediabetes and for those who don't! (Unless noted, this advice is fine for all Phases of the South Beach Diet.)

•  Focus on lean proteins, like fish, skinless poultry breasts, and lean cuts of beef; use healthier cooking methods, such as baking, roasting, broiling, and grilling. Enjoy beans and legumes frequently.
•  Enjoy plenty of vegetables, prepared without unhealthy fats (like margarine and butter) or sweetened sauces.
• Consume whole, low-glycemic-index fresh fruits (starting in Phase 2), like berries, apples, and/or citrus fruits, such as oranges and grapefruit halves. Avoid canned or jarred fruits with added sweeteners or syrups. 
• Eat whole grains, such as brown rice, wild rice, bulgur, slow-cooking oatmeal, and whole-grain breads and pastas (starting in Phase 2).
• Avoid saturated and trans fats; instead, choose monounsaturated and omega-3 fats found in avocados, nuts, fish, and extra-virgin olive and canola oils.
• Include nonfat or low-fat dairy in your diet, such as nonfat or 1 percent milk, plain or artificially sweetened low-fat soymilk, and nonfat or low-fat plain yogurt. Artificially sweetened nonfat or low-fat yogurt is fine starting in Phase 2.

The good news is that weight loss and lifestyle changes have been found to be more effective than medications for reversing prediabetes. According to Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet and The South Beach Heart Program, "If you follow the South Beach Diet and lose weight, you can completely reverse prediabetes and significantly reduce your risk of heart attack and stroke." He adds, "Eating this way also lowers your risk for other chronic conditions, including Alzheimer's disease and certain forms of cancer."

 

See allSouth Beach Diet Tips