Pre-diabetes is a condition in which your body is not able to regulate your blood sugars to an optimal level. It is caused by a variety of factors, including excess body fat, inappropriate dietary intake, sedentary lifestyle, and even certain medications can worsen blood sugar control. Race and ethnicity can increase your risk, as being Asian, Hispanic or Black have higher rates of diabetes.
Pre-diabetes is commonly diagnosed using a test called Hemoglobin A1C ordered by your health care provider. A diagnosis of pre-diabetes is made when the result is between 5.7 and 6.4%. Knowing that you have it, is the first step in reversing it and preventing the progression to Type 2 diabetes. Simply monitoring it and not changing your diet, exercise or lifestyle will do nothing to prevent the progression to worsening diabetic control. Pre-diabetes in and of itself is a warning that your metabolic health needs work.
The first recommended intervention for pre-diabetes is lifestyle modification, which includes healthy eating (including carbohydrate intake adjustments), regular exercise, and moderate weight loss. Many individuals with pre-diabetes don’t know where to start. A dietitian can evaluate your diet and the type and quantity of carbohydrates that you are consuming and provide recommendations to start improving your blood glucose. Exercise is also important as it is a remarkable insulin sensitizer and helps to reduce blood sugars after meals.
Research on diabetes prevention programs has shown that losing 5-7% body weight and exercising 150 minutes per week can reduce the risk of developing diabetes by 58%. If there was a drug that performed as well as lifestyle change, it would be making headlines!
I work with clients daily who are empowered by this information that they can begin to make many changes on their own to improve their metabolic health. A pre-diabetes diagnosis is a warning sign to take notice of diet, physical activity and lifestyle factors to make a difference in your health!