5 Key Things You Should Know About Prediabetes

If your doctor told you that you have prediabetes, it’s a heads-up that your blood sugar levels are higher than normal, but not yet high enough to be considered type 2 diabetes. It’s actually a really important moment to make changes that can totally turn things around. Here are five key things you should know about prediabetes:

• Know your numbers!

Prediabetes is defined as a condition in which individuals have blood sugar levels higher than normal, but not high enough to be classified as diabetes. A normal blood sugar level is less than 100. The American Diabetes Association defines a diagnosis of prediabetes as someone who has a fasting blood sugar level between 100 and 125 mg/dL OR a hemoglobin A1C level between 5.7% and 6.4%. If you are diagnosed with prediabetes, your goal should be to reduce your glucose to below 100, or your A1C level to below 5.7%.

• Will I get diabetes?

Even though 1/3 of people diagnosed with prediabetes go on to develop Type 2 diabetes, prediabetes is not a “life sentence.” With the right changes, many people are able to reverse it, and avoid the onset of diabetes. To do so, you will need to make some healthy diet and lifestyle changes to reduce your risk factors for developing diabetes.

• Lifestyle Changes can Reverse Prediabetes

Some simple lifestyle changes can lower your numbers.  If you are overweight, just by losing 5-7% of your total bodyweight, you can reduce your risk. Increasing your fiber intake (eating the good carbs) and reducing your consumption of processed or refined carbohydrates will also help to reverse your prediabetes numbers. To increase your fiber intake, you will need to eat more fruits, veggies and whole grains. Other dietary changes you should try to make include switching out those sugar-sweetened drinks (sweet-tea or regular soda) for sugar-free drinks or water.

• What other changes will improve my numbers?

Increasing your physical activity is an important step. If you are not physically active now, just getting out there and walking for 30 minutes a few days a week can help to improve your blood glucose numbers. Also, make sure that you are getting enough sleep every night, and manage your stress levels. Regular physical activity can also help you sleep better, and help to keep your stress level under control.

• Work with a Registered Dietitian

A Registered Dietitian can create a tailored nutrition plan that will help to get you on track to reverse your prediabetes diagnosis. A registered dietitian can create an individualized plan for you based on your current weight, diet and lifestyle.