What is prediabetes?
Prediabetes is a condition where blood sugar levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes. It is considered a precursor to developing full-blown diabetes. With prediabetes, insulin resistance begins and the body is unable to properly use insulin to transport glucose from the bloodstream into the cells to be used for energy. This results in elevated blood sugar levels. Prediabetes affects 88 million American adults – that’s 1 out of 3! The good news is it can often be reversed with lifestyle changes to prevent the development of type 2 diabetes.
Prediabetes Risk Factors
There are several risk factors that increase the likelihood of developing prediabetes:
– Being overweight or obese – excess weight, especially around the abdomen, increases insulin resistance.
– Family history of type 2 diabetes – having a parent, sibling, or child with type 2 diabetes increases your risk.
– Increasing age – risk rises as you get older, especially after age 45.
– Physical inactivity -regular exercise helps regulate blood sugar.
– Race/ethnicity – African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian Americans are at higher risk.
Prediabetes Diagnosis
Prediabetes is diagnosed through blood tests that measure your blood sugar levels. Two common tests used are:
– Fasting blood glucose test – measures your blood sugar after an 8 hour fast. Prediabetes is indicated by a fasting blood sugar of 100-125 mg/dL.
– A1C test – provides your average blood sugar over the past 2-3 months. Prediabetes is indicated by an A1C of 5.7-6.4%.
If you have prediabetes, your doctor will likely have you repeat testing yearly to monitor if your levels get worse.
Is Prediabetes Reversible?
The good news is yes! Prediabetes is a reversible condition if proper lifestyle changes are made. Studies show that most adults with prediabetes who lose a modest amount of weight (5-7% of body weight) and increase physical activity (30 minutes per day) can normalize their blood sugar levels and prevent type 2 diabetes.
Healthy Lifestyle Changes
Here are healthy lifestyle changes to reverse prediabetes:
Lose Excess Weight
Losing just 5-7% of your body weight can lower your insulin resistance and help normalize blood sugar. This amounts to 10-15 pounds for someone weighing 200 pounds.
Ways to lose weight:
– Reduce calories – cut out sugar and unhealthy fats
– Increase exercise – aim for 150 minutes per week
– Intermittent fasting – fast for 14-16 hours daily
– Low carb or Mediterranean style diet
Exercise Regularly
– Aim for 30 minutes of moderate exercise 5 days per week. This helps improve insulin sensitivity.
– Try brisk walking, jogging, cycling, swimming.
– Strength training also helps – do 2-3 sessions per week.
Eat a Healthy Diet
– Reduce added sugars and refined carbs – these spike blood sugar.
– Focus on whole foods – vegetables, fruits, lean proteins, high-fiber foods, healthy fats like nuts and avocado.
– Choose high fiber carbs – whole grains, beans, lentils.
– Limit processed foods.
Lose Belly Fat
Carrying excess fat around your abdomen increases insulin resistance. Losing this belly fat can help reverse prediabetes.
Ways to reduce belly fat:
– Aerobic exercise
– Strength training
– High protein diet
– Foods high in soluble fiber – oats, nuts, seeds
– Probiotic foods – yogurt, kefir
– Green tea
Quit Smoking
Smoking raises insulin resistance. Quitting improves insulin sensitivity and other aspects of your health.
Limit Alcohol
Drinking alcohol excessively for long periods can worsen insulin function. Limit to 1 drink per day for women, 2 for men.
Medications for Prediabetes
If lifestyle changes alone aren’t effective, your doctor may prescribe metformin to help treat prediabetes. Metformin lowers elevated blood sugar by improving insulin sensitivity and decreasing glucose release by the liver.
Studies show metformin can:
– Normalize blood sugar in 50% of people with prediabetes
– Reduce progression to type 2 diabetes by 30% over 3-5 years
The most common side effects are gastrointestinal like diarrhea and upset stomach. Vitamin B12 levels can also be affected. Work closely with your doctor if taking metformin.
Health Complications
Prediabetes itself does not cause noticeable symptoms. However, it still carries health risks before progressing to diabetes. Having prediabetes increases your risk for:
– Heart disease – 2 times higher risk of heart attack and stroke
– Kidney disease – can lead to nephropathy
– Nerve damage – can cause neuropathy
– Eye damage – can trigger diabetic retinopathy
That’s why it’s crucial to make lifestyle changes to manage prediabetes and prevent complications.
Tips for Living Healthy with Prediabetes
Here are some helpful tips for living a healthy life with prediabetes:
– Check your blood sugar periodically – this helps you gauge if your levels are improving with lifestyle changes. Aim to check fasting blood glucose weekly.
– Ask your doctor about taking metformin – can aid in blood sugar control along with lifestyle changes.
– Join a prediabetes clinical trial – may give access to extra medical care, monitoring, and medication.
– Find support – having social support and accountability partners makes reversing prediabetes easier. Enlist family or join a prediabetes support group.
– Make exercise enjoyable – do activities you like such as walking with a friend, taking a dance class, joining a recreational sports team.
– Incorporate stress relief – coping with stress in healthy ways like meditation, yoga, deep breathing can improve blood sugar control.
– Focus on overall wellness – while managing prediabetes is important, also tend to your emotional, social, and mental health.
Sample Meal Plan
Here is a sample 1-day meal plan for someone with prediabetes aiming for weight loss:
Breakfast:
– 1/2 cup oatmeal cooked with 1 cup unsweetened almond milk, 1 tbsp chia seeds, 1/2 cup blueberries – 350 calories
– 1 hardboiled egg – 80 calories
– 1 cup green tea
Snack:
– 1 medium apple with 1 tbsp natural peanut butter – 180 calories
Lunch:
– Tuna salad made with 3 oz tuna, 2 tbsp plain Greek yogurt, 1 tbsp olive oil mayo, lettuce, tomato, sliced cucumber. Eat in a whole wheat wrap – 350 calories
– 1 cup vegetable soup – 120 calories
Snack:
– 12 almonds – 90 calories
Dinner:
– 3 oz grilled salmon, 1 cup roasted Brussels sprouts, 1/2 cup quinoa – 450 calories
– Tossed salad with 2 cups mixed greens, chopped vegetables, balsamic vinegar – 60 calories
Snack:
– 1 cup nonfat plain Greek yogurt with 1/4 cup mixed berries – 150 calories
Total: 1830 calories
This provides a well-balanced diet with lean proteins, healthy fats, high fiber carbohydrates, and plenty of vitamins and minerals from fruits and vegetables. The calorie count creates a deficit for weight loss without cutting calories too drastically.
| Time | Meal/Snack | Foods | Calories |
|---|---|---|---|
| Breakfast | Oatmeal with chia seeds, almond milk, blueberries; 1 hardboiled egg; Green tea | 350 | |
| Snack | Apple with peanut butter | 180 | |
| Lunch | Tuna salad wrap; Vegetable soup | 470 | |
| Snack | Almonds | 90 | |
| Dinner | Salmon, brussels sprouts, quinoa; Tossed salad | 510 | |
| Snack | Greek yogurt with mixed berries | 150 | |
| Total | 1830 |
Conclusion
Yes, you can be healthy with prediabetes! The key is being proactive with screening, diagnosis, and implementing lifestyle modifications right away. Losing a modest amount of weight, exercising regularly, eating a nutritious diet, and taking metformin if prescribed can help normalize blood sugar in many cases. Make diabetes prevention a high priority and enlist support. Stay focused on managing prediabetes, but also tend to your overall physical and mental wellbeing. With proper control, you can reduce your risk of developing type 2 diabetes and live a full healthy life with prediabetes!