PREDIABETES may or may not have any symptoms. This condition is one step closer to full blown diabetes.

Many, especially mid-age adults are not aware they could have prediabetes.

Busy individuals may not have time to cook healthy meals but choosing a low-carb diet could quickly bring elevated A1C (blood sugar levels) back to a healthier range.

Prediabetes is a health condition where blood sugar levels are higher than normal—but not high enough to be considered full-blown diabetes. You can prevent prediabetes from progressing to type 2 diabetes with healthy lifestyle choices, including the right diet and exercise.

A study published in JAMA Network Open suggested that eating salmon, cauliflower, avocado, meat, plain yogurt, and varied green vegetables are among several health measures to lower blood sugar levels.

Study participants were overweight (average BMI 35). Over the course of six months, half were randomly assigned to a low-carb diet and frequent dietary counseling, while the other half continued eating their usual diet.

During the first three months, low-carb participants needed to keep carbohydrate levels below 40 grams a day — that’s roughly the amount of carbs in an English muffin and an apple. During months four through six, their carb limit was below 60 grams a day.

The researchers recommended that participants veer toward proteins and healthy fats by eating non-starchy vegetables, fish, poultry, lean meat, eggs, olive oil, avocados, nuts and seeds, Greek yogurt, low-carb milk, and small amounts of cheese.

They were advised to limit or avoid other dairy, fruits, legumes, beans, and grains. The low-carb participants were provided various foods throughout the study, including olive oil, green beans, tomatoes, tuna, non-sugar sweetener, nuts, and low-carb bars and shakes.

All participants underwent blood testing three and six months into the trial. Compared to those eating their usual diet, participants taking the low-carb approach had greater improvements in A1C and fasting blood glucose levels at the six-month mark. They also lost an average of 13 pounds. Though modest, the A1C improvements represented nearly a 60 percent lower risk for developing diabetes within the next three years.

Remember, prediabetes is not yet a full-blown diabetes so you have to watch your diet and what you eat.

Counting carbs is important. Potatoes, sweet potatoes, peas and corn are carbohydrate-rich foods.

It’s important to monitor how much carbohydrate you eat throughout the day to manage your blood sugar.

If you know how to count carbohydrates, you can keep your blood sugar in a healthy range.

By familiarizing yourself with serving size, you don’t overdo your carb intake. A serving of carbohydrates is equivalent to 15 grams.

Here are examples of one serving of carbohydrates for your guidance:

1 slice of bread

1/3 cup cooked pasta

1/3 cup cooked rice

1/3 cup cooked quinoa

1 small piece of fruit

1/2 cup starchy vegetables

3/4 cup berries

1/2 cup 100 percent fruit juice

For meals, aim to get 2-4 servings (30-60 grams) of carbs. For a snack, aim to get 1-2 servings (15-20 grams) of carbs. The quality of the carbohydrates count, too.

Choose fewer refined flour products, and instead, make half of your grains whole grains, such as brown rice, whole wheat bread, quinoa, barley, oats and/or buckwheat.

You’ll get more nutritional value and a lower rise in blood sugar with high fiber carbohydrates.

Always remember:

* Drink more water. By drinking eight or more glasses of water every day improves metabolism and improves your energy levels. Aim for about two liters of water daily.

* Avoid or eliminate sugary beverages. Do not drink sugary calories. Liquid sugar will spike your insulin levels. Besides, they have no nutritional value.

* Eat more fiber. Aim to get 20 to 35 grams of fiber per day from whole fruits, vegetables, whole grains, nuts, seeds and beans. Fiber-rich carbohydrates stabilize blood sugar, fill you up faster and help with weight loss and maintenance.

* Eat every 3 to 4 hours By eating meals and snacks at regular times every day, you will stabilize your blood sugar, fend off cravings and keep your metabolism humming along. By Bhaby See