Diabetes Prevention - What to Do if You Have Been Diagnosed With Prediabetes

You may have heard the term “prediabetes” and are wondering exactly what it means. Last week, I discussed what diabetes is and that, unfortunately, you can’t get rid of diabetes once you have it. But, the good news is that you can get rid of prediabetes with lifestyle changes! Today I’ll go into more detail about what prediabetes is and how you can prevent type 2 diabetes.

What is prediabetes?

88 million, or 1 in 3, American adults have prediabetes; many people don’t even know they have it! Prediabetes is when your blood sugars are higher than normal, but not high enough to be considered in the diabetic range. Having prediabetes puts you at a higher risk for developing type 2 diabetes, but knowing about it is important so that you can prevent it.

Are you wondering if you have prediabetes or are at risk for it? Take this 60-second risk test to find out! If you do have prediabetes or are at risk, the goal is to make lifestyle changes now.

Tips for diabetes prevention

Lowering your blood sugars so they are no longer in the prediabetic range takes time. Here’s what you can do to lower your risk of developing type 2 diabetes.

Lose weight

Losing 5-7% of your current body weight has been shown to lower your risk for developing type 2 diabetes. As an example, a 200-pound person would need to lose 10-14 pounds to lower their risk. Setting small goals like this can make it more realistic to get to the weight you’d like to be!

Increase exercise

It is recommended for all adults to get at least 150 minutes of moderate-paced activity per week. Broken down, this is just 30 minutes 5 days per week. It’s ideal to include a combination of cardio (walking, biking, swimming, jogging) and strength training, such as lifting weights or using your own body weight (squats, lunges, push-ups, etc.).

Get enough sleep

Most Americans don’t get enough sleep. It is recommended for adults to get at least 7 hours of sleep each night; less than this can make it harder to lose weight and raise your risk for developing diabetes.

Manage stress

High stress whether chronic or acute can raise blood sugars and make it harder to lose weight so it is important to find ways to relax and reduce stress.

Make healthy food choices

Healthy eating is all about balance, portion control, and choosing mostly whole foods. Though carbs raise blood sugar, they are still important to include in moderation; eating foods high in fiber, protein, and healthy fat along with carbs can help balance blood sugar levels and keep them from spiking.

Components of a healthy diet that can lower your risk for developing type 2 diabetes:

• Lots of vegetables (these are high in fiber!) - try to make half your plate or bowl veggies whenever possible

• Protein:

  • Meat and poultry - choose unprocessed varieties, such as chicken, lean beef, turkey, and pork; avoid processed deli meats like salami, pepperoni, and bologna

  • Fish - aim to eat fatty fish like salmon, sardines, or tuna two times per week

  • Vegetarian options - eggs, plain Greek yogurt, tofu, nuts, seeds, natural nut butter, sliced cheese, and cottage cheese

• Healthy fats - olives and olive oil, avocados and avocado oil

The best carbs for people with prediabetes are whole and complex (read this post for more info):

• Starchy vegetables - potatoes (all varieties) with skin, winter squash, beans, lentils, peas

• Whole grains - whole grain bread/pasta, quinoa, unsweetened oatmeal, barley

• Fresh or frozen fruit, such as berries and apples

It may be scary to learn that you have prediabetes, but by combining any of the above tips for weight loss, increased exercise and sleep, reduced stress, and healthy food choices, you can greatly mitigate the possibility of developing type 2 diabetes. If you do happen to develop diabetes, fear not! It can be managed with some similar tips, so come back next week to learn all about how to manage diabetes.