Things to do immediately when you have prediabetes

What is prediabetes?

Prediabetes is a condition in which blood sugar levels are higher than normal but not high enough to be diagnosed as diabetes. According to the American Diabetes Association (ADA), prediabetes can be diagnosed based on one of the following measures, which are performed through blood tests:

+ Hemoglobin A1C level (average blood sugar level over two or three months): 5.7% to 6.4%

+ Fasting blood sugar: 100 to 125 mg/dL

+ Oral glucose tolerance test: 140 to 199 mg/dL

+ Certain health conditions, such as high blood pressure, high triglycerides, and low HDL cholesterol, are risk factors for prediabetes. When you have prediabetes, your risk of developing type 2 diabetes, developing heart disease, and having a stroke also increases.

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Measures to help reduce blood sugar

Make time for physical activity every day

Being active encourages muscle cells to use glucose (or sugar) in the blood for energy. This improves insulin sensitivity to lower blood sugar levels. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of activity per week, which is about 30 minutes a day, five times a week.

Foods to eat when you have prediabetes

This balanced and nutritious meal pattern can help keep your blood sugar levels stable. The diabetes approach focuses on filling your plate or bowl with half non-starchy vegetables, 1/4 protein foods, and 1/4 carbohydrates, along with a glass of water or a calorie-free beverage.

Choose low-glycemic foods more often

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While all foods fit into a balanced and nutritious diet, foods with a lower glycemic index, such as high-fiber whole grains, non-starchy vegetables, nuts and beans, are digested more slowly, resulting in a more gradual rise in blood sugar. This promotes balanced blood sugar throughout the day and keeps energy levels more stable.

The #1 Thing to Avoid If You Have Prediabetes

Avoid skipping meals. Even if you follow the lifestyle changes above, skipping meals will make it harder to control your blood sugar. Here's why you should avoid skipping meals:

Negative impact on blood sugar control

Skipping meals can cause your blood sugar to fluctuate throughout the day. Blood sugar can drop when you skip a meal and then rise again when you eat, says Jocelyne Loran, RD, CDCES, a certified diabetes educator and care specialist at the University of Maryland Charles Regional Medical Center. “The body likes it when blood sugar levels fluctuate throughout the day,” she explains.

When you skip a meal, your blood sugar can spike and cause your blood sugar to drop too low, symptoms that can manifest as a rapid heartbeat, shakiness, sweating, nervousness, anxiety, irritability and confusion, dizziness, or hunger. According to a 2019 study published in the British Journal of Nutrition, skipping a meal, especially breakfast or lunch, also leads to higher-than-normal blood sugar levels at other meals throughout the day.

May lead to increased appetite

Blood sugar levels affect your hunger and cravings. When you skip meals, you may feel hungrier throughout the day. The hungrier you are when you start eating, the more likely you are to overeat or even binge.

As a result, it can become more difficult to truly tune into your body's cravings and satiety cues, which can make blood sugar management more difficult. Over time, this eating pattern can disrupt insulin sensitivity.

In summary, managing or reversing prediabetes requires lifestyle changes. Skipping meals is a habit to avoid if you have prediabetes. Irregular eating can contribute to high blood sugar levels and overeating, which can affect insulin sensitivity. Focusing on healthy foods that require little preparation, carrying your food with you, and planning ahead can help you make time to eat a meal whether you are at home, at work, or on the go, giving you the energy you need to get through the day.