Understanding Pre-Diabetes
What is Pre-Diabetes?
Pre-diabetes occurs when your blood glucose (also known as blood sugar) levels are higher than normal, but not yet high enough to be classified as type 2 diabetes. It’s an early warning sign that your body isn’t processing glucose as well as it should. Most people with pre-diabetes don't experience obvious symptoms, which is why it often goes undetected.
How is it Diagnosed?
Pre-diabetes is usually diagnosed with a blood test known as your Hemoglobin A1c (HbA1c). This test shows your average blood glucose levels over the last 3 months. A HbA1c result between 6.0% and 6.4% typically indicates a diagnosis of pre-diabetes.
How Does Pre-Diabetes Affect Your Body?
In pre-diabetes, your body becomes resistant to insulin, the hormone that helps regulate the amount of glucose in your blood. Think of insulin as a key, unlocking the doors to your cells helping to move glucose from your blood into your cells, where it’s used for energy or gets stored for later use (energy from the food we eat is stored as fat).
In pre-diabetes your body becomes insulin resistant, meaning the lock and key mechanism isn’t working as well. This causes your pancreas to try and compensate by producing more insulin than normal to try and regulate your blood glucose levels. But, over time the pancreas can’t keep up and will produce less and less insulin, causing blood glucose levels to rise. If your blood glucose continues to rise, this can result in type 2 diabetes. When the blood glucose levels are elevated over a longer period of time, it causes inflammation of the vessels putting stress on your organs, especially your heart, kidneys, and eyes.
The good news is that pre-diabetes can often be reversed or managed. By making changes now, you can protect your health and reduce the risk of complications in the future.
Non-Modifiable Risk Factors for Developing Pre-Diabetes
- Age: 35 or over
- Family history: A direct relative who has type 2 diabetes
- Ethnicity: African, Arab, Asian, Hispanic, Indigenous, or South Asian descent
- Gestational Diabetes: If you had gestational diabetes during pregnancy or gave birth to a baby that weighed 9 lbs or more
- Medications: Some medications increase insulin resistance
Modifiable Risk Factors for Developing Pre-Diabetes:
- Weight: Carrying excess weight, especially around your waist
- Physical Activity: Having a more sedentary job and lifestyle
- Diet: A diet high in liquid sugars
Ways to Lower Your Risk:
By making a few changes to your lifestyle, you can lower your blood glucose levels and reduce your risk of developing type 2 diabetes. Here are some steps you can take:
- Weight Loss
- Losing just 5-10% of your body weight can help lower blood glucose levels and bring them into a normal range.
- Diet
- Choose high-fiber foods: Fiber helps slow sugar absorption and improves blood glucose control. Try to include beans, whole grains, and vegetables in your meals.
- Limit sugary drinks: Opt for water or sugar-free beverages.
- Reduce processed foods: Focus on whole, minimally processed foods. Cut back on fast food, processed meats, and refined grains.
- Include low-fat, high-protein dairy: Yogurt and low-fat cheese are great choices.
- Evidence-based diets: Mediterranean, Nordic, vegan, vegetarian, and DASH diets have all been shown to lower the risk of type 2 diabetes. For more information check out the links at the bottom of this resource.
- Increase Physical Activity
- Stay active: Avoid sitting for long periods. Try to stand or walk briefly every 20-30 minutes.
- Aerobic exercise: Aim for 150 minutes of aerobic exercise each week, such as walking, cycling, or jogging. Even 10 minutes can help to lower blood glucose levels!
- Strength training: Include at least two strength training sessions per week. Glucose is stored in our muscles, this can help to regulate the levels in your blood.
Next Steps:
Pre-diabetes doesn't necessarily mean you will develop type 2 diabetes; it serves as an early warning sign. By making small, sustainable changes, you can prevent or delay the onset of type 2 diabetes.
If you're unsure where to start or need more guidance, don't hesitate to reach out to your Constant Health dietitian. Taking small steps now can lead to lasting effects in the future!
Links for More Information:
Benefits Of Plant Based Eating