Prediabetes occurs when blood sugar levels are elevated beyond normal but haven’t reached the threshold for a diabetes diagnosis.
Prediabetes is characterized by elevated blood sugar levels, falling between normal and diabetic ranges. As per the American Diabetes Association, prediabetes can be identified through:
- Hemoglobin A1C levels ranging from 5.7 to 6.4 percent.
- Oral glucose tolerance test results showing 2-hour blood glucose levels between 140 mg/dL to 199 mg/dL.
- Fasting blood glucose levels between 100 to 125 mg/dL.
A diagnosis of prediabetes typically indicates insulin resistance, where the body doesn’t efficiently utilize insulin. Insulin plays a crucial role in regulating the body’s utilization and storage of sugar and fat. Normally, after a meal, blood sugar levels rise, prompting the pancreas to release insulin. This insulin then facilitates the uptake of glucose by cells for energy.
Managing Pre-diabetes Through Treatment and Lifestyle Modifications
1. Reduce body weight by approximately 5-7%
When faced with obesity or unexplained weight gain, the prospect of losing weight can feel overwhelming. Therefore, aim to shed five to seven percent of your body weight. This approach not only makes the goal more attainable but also aids in reducing inflammation, a prominent symptom of insulin resistance.
2. Exercise
Physical activity is crucial in reversing prediabetes, playing a significant role regardless of whether you’re prediabetic or not. Engaging in exercise is particularly beneficial for getting the body moving. Muscles utilize surplus blood sugar, aiding in weight loss and enhancing the body’s utilization of insulin more effectively and efficiently.
3. Increase your intake of vegetables
When preparing meals, incorporate seasonal vegetables into every dish. Vegetables are rich in fiber, aiding in glucose level management. Moreover, they’re packed with essential vitamins and minerals, promoting overall bodily function. Even if you’re not particularly fond of vegetables, find creative ways to include them in your diet. Consider blending them into morning smoothies or adding extra veggies to pasta or rice dishes to increase your intake.
4. Control your carbohydrate intake
All carbohydrates we consume ultimately break down into glucose in our bloodstream. Whether it’s from donuts, pasta, or whole grain bread, they all provide glucose for our cells to utilize. Carbohydrates come in three types: simple, refined, and complex, each contributing to maintaining stable blood sugar levels in our bodies.
It’s crucial never to overlook prediabetes. Taking proactive steps and assuming control of your health is paramount. Adjusting your lifestyle and collaborating with your doctor, if necessary, are essential measures for managing blood sugar levels and preventing the onset of diabetes.