What You Should Know About Prediabetes

Note: Download our free diabetes starter’s guide if you have recently learned that you have prediabetes.
A very early stage of diabetes is called prediabetes. First and foremost, you should be aware that prediabetes is curable and need not progress to full-blown diabetes. The second point regarding prediabetes that you should be aware of is that you alone have the ability to reverse it. How are you able to accomplish that? by implementing some major nutritional and lifestyle adjustments into your daily routine; these are big, yet manageable, adjustments. To help you understand why these modifications can turn a prediabetic state into a non-diabetic condition, let me first go over some essential information.

The Fundamentals of Pre-Diabetes

Blood glucose (sugar) levels are higher than normal in a person with prediabetes, but they are not quite high enough to be definitively classified as diabetes. However, the risk of acquiring Type 2 Diabetes (T2D) is higher for anyone with consistently elevated fasting blood glucose levels; between 15–30% of people with prediabetes go on to develop T2D. The body’s cells are resistant to insulin in prediabetes, meaning they do not react to it as well. The body’s resistant cells effectively “ignore” the signals from insulin, preventing them from taking up sugar from the blood.

The Formation of Prediabetes

Glucose, or sugar, is used by all body cells to produce the energy required for them to function. Our diets provide us with this glucose, mostly in the form of carbs.

One of the two primary nutrient types is carbohydrates; the other two are fats and proteins. The molecules that make up carbohydrates are chains of different sugars, including glucose. The breakdown product of carbohydrates during digestion is glucose, which the digestive system absorbs into the blood. Currently, the material used to measure your blood sugar levels is glucose, which is also referred to as “blood sugar.” You must first understand insulin and the various forms of carbs in order to comprehend prediabetes.

Carbohydrates are basically divided into two groups:

  • Complex carbohydrates are made up of several chains that are connected by numerous branches of sugars. Unprocessed whole grains, fruits, vegetables, beans, and legumes are good sources of complex carbs. It is crucial that they remain unprocessed since processing reduces complex carbohydrates to simpler ones; processing can be viewed as an industrial “pre-digestive” phase. Starches are another name for complex carbs; fiber is the term for indigestible carbohydrates. The chemical breakdown of complex carbs takes longer than that of simple carbohydrates, although the latter have less blood sugar highs and lows because they have greater potential for energy over an extended period of time.
  • Shorter, unbranched chains of sugars are the building blocks of simple carbohydrates. One molecule of glucose and one molecule of fructose combine to form table sugar, often known as sucrose. The two components of lactose, or milk sugar, are glucose and galactose. These basic carbs digest quickly and easily, making them quick sources of energy. A lot of processed goods contain the simple sugar known as high fructose corn syrup (HFCS). Similar to the overindulgence of sugar, the consumption of soft drinks and other beverages containing high fructose corn syrup (HFCS) has been linked recently to an increased risk of insulin resistance, Type 2 Diabetes, cardiovascular disease, and obesity2. Blood glucose levels can rise as a result of simple carbs.

Although diabetes has been recognized for thousands of years, throughout the past 200 years, its prevalence has increased significantly. The rate of prediabetes and diabetes is rising in direct proportion to the amount of processed food we eat and the development in food industrialization. Processing increases the amount of simple sugars in our food, and it is believed that the more simple sugars we eat, the higher our chance of developing prediabetes. In actuality, a large number of scientists, physicians, and researchers think that simple sugars behave like drugs since they exhibit traits of drugs including addiction and tolerance development.4, 5.

Insulin: What Is It? How Does Blood Sugar React to Insulin?

Endocrine gland production results in the production of hormones, which are chemical “messengers.” The pancreas secretes the hormone insulin. Glucose is absorbed by cells through the major chemical messenger, insulin. Your blood glucose levels, also known as blood sugar, should start to drop if your cells react to insulin as intended and start to transfer glucose into their interior.

Furthermore, our bodies frequently convey many messages at once through their chemical messengers. Insulin is involved in both signaling the body’s cells to take up glucose and signaling the liver to remove glucose from the circulation. Afterwards, it is converted by liver cells into glucose’s storage form, glycogen. Among its many other roles, insulin is involved in the metabolism of proteins and lipids. For instance, insulin slows down the breakdown of fat in fatty tissues and can enhance the liver’s production of fatty acids.

As soon as Insulin’s Message is “Ignored”

Insulin resistance develops in prediabetic cells, which make it difficult or impossible for them to respond to the insulin signal. This marks the start of a protracted process that may ultimately result in prediabetes, diabetes, metabolic syndrome, heart disease, and obesity.

Some cells first start to disregard the insulin signals. A growing number of cells then disregard the insulin. Because blood sugar levels are the trigger for insulin release, this ultimately results in the pancreas secreting even more insulin. Elevated blood sugar levels alert the pancreas to the need for insulin production. As a result, even if more and more insulin is released, fewer and fewer cells are reacting appropriately. As a consequence, the blood’s glucose level rises. Subsequently, the pancreas will try to “push” the sugar molecules into the cells by increasing the amount of insulin it produces. A kind of vicious cycle has started, whereby the pancreas continues to receive signals to increase insulin production in an attempt to push blood sugar into body cells. When the cells refuse to absorb the glucose, the pancreas continues to increase insulin production.

Given that insulin serves a variety of purposes, as previously indicated, elevated insulin levels ultimately promote the body’s conversion of elevated blood glucose levels into fatty acids and ultimately fat. Although most people do not have any overt signs of prediabetes, insulin resistance can manifest itself on a whole body level in early prediabetic symptoms. The symptoms of prediabetes can manifest in at least some of the following ways.

  • The body interprets this as “I’m hungry and I need to eat!” since the cells aren’t receiving enough energy from the glucose because it isn’t entering them as it should. This translates to feeling more hungry all the time, which is one of the signs of prediabetes.
  • Losing weight even while you are eating more and feeling more hungry is another sign of prediabetes. This could be because your cells are not receiving the fuel they require from food, so they start using the fat that has been stored as fuel. But fat also tends to make your body more resistant to insulin and to cause inflammation. Chronic inflammation and conditions including type 2 diabetes, obesity, metabolic syndrome, and heart disease can be brought on by all of this.
  • Additional signs of prediabetes consist of:
  • increased frequency of urination and increased thirst
  • heightened weariness (maybe as a result of your body’s cells not receiving enough glucose, the food they require).

Prediabetes Risk Factors

Many concerns remain regarding the precise process by which prediabetes develops into diabetes. We are aware that prediabetes can develop due to a number of risk factors. Among them are six:

  • Weight: Those who are overweight, particularly around the waist or stomach, are more likely to develop prediabetes. Measuring the waist (in inches) is one easy method to find this out. Women who measure more than 35 inches around the waist and males who measure more than 40 inches around the waist are more likely to develop prediabetes.
  • Physical Inactivity: It has long been believed that a person’s tendency to be heavier is a result of their low levels of physical activity, which also happens to put them at risk for prediabetes. However, since prediabetes is always accompanied by inflammation and exercise has been demonstrated to lower inflammation, being inactive may raise the risk of prediabetes more directly by raising the body’s level of inflammation.
  • Genetics or Family History: One’s genetic makeup might be a significant contributing factor to risk. You are more likely to develop prediabetes if a close relative has diabetes or prediabetes.
  • Ethnic Background: Prediabetes is more common in those of African, Hispanic, Native American, and Asian ancestry.
  • Age: Your risk of prediabetes starts to rise after the age of 45. The danger starts to rise more sharply beyond the age of 65.
  • Medical History: You may be more susceptible to prediabetes if you have a personal medical history. For instance, you are more likely to develop prediabetes if you have a history of high blood pressure, high LDL (or low HDL) cholesterol, polycystic ovarian syndrome (PCOS), or gestational diabetes.

Prediabetes Laboratory Tests

There are frequently no obvious signs of prediabetes. If you visit a doctor frequently and have blood work done, your doctor might discover that your blood sugar levels are generally elevated (albeit not to the point where T2D can be diagnosed). Nonetheless, the A1c test, a fasting blood glucose test, or an oral glucose tolerance test can all be used to identify prediabetes (OGTT).4

  • A fasting blood sugar reading of 100–125 mg/dL may indicate prediabetes.
  • An further blood test that can be used to determine prediabetes is the A1c test, which gauges how your body has been metabolizing sugars during the previous three months.
  • Insulin resistance and prediabetes are typically associated with an A1c level of 5.7% to 6.4%.
  • Typically, type 2 diabetes is identified when the A1c is higher than 6.5%.
  • The diagnosis of prediabetes can be made with an oral glucose tolerance test (OGTT). Your blood is obtained for this test in order to measure your blood sugar levels. After that, you’ll be served a really sugary drink. Your blood is taken again and your blood sugar is checked after two hours. This test evaluates your body’s ability to process sugar. Within two hours, the blood sugar levels need to decrease. If they do not considerably decrease, you may have prediabetes or be insulin resistance. Blood sugar levels in prediabetes range from 140 to 199 mg/dL. Blood sugar levels in non-pregnant individuals will be less than 139 mg/dL.

What Steps Can YOU Take to Avoid or Treat Prediabetes?

The answer to this issue is clear-cut and might even be easy for some. But, in order for this answer to work for you, you will probably need to make some changes to your routines, which can be challenging at times.

Put most simply, prediabetes can be reverted by increasing activity, eating a healthier diet, and decreasing weight. 6, 7

Managing Prediabetes with Diet

Food has changed over time. Many of us either bought food from the farmer down the road or cultivated a lot of it ourselves until recently. The food that people purchase nowadays can have originated in a different region of the nation or continent. The majority of food found in most grocery stores is processed, preserved, boxed, and packaged. The animals from which the meats are obtained may not get to consume their natural diets, wander freely, and may not be entirely healthy. The meats also contain hormones and antibiotics. Fertilizers and soil additives can be used to force crops to grow in deficient soils.Simply said, our food has changed over the years! At the individual level, a lot of people consume little or no fruits and vegetables. Because they lack the time to cook, many people rely on prepackaged or quick dishes. Large food producers and processors add a variety of additives, preservatives, and sweeteners to their products; many consumers find that the added sugar enhances the flavor of the dish and makes it easier to prepare.

Although prediabetes has just recently been identified, it is thought to be reversible with proper diet, activity, and nutrition, and is linked to an excess of simple sugars in the diet.

Dietary strategies that aim to reverse prediabetes focus on complete foods—organic if possible—complex carbs, and high-density elements like proteins and healthy fats. These recommendations are basically a component of an anti-inflammatory diet that doctors are beginning to adopt more and more; nutritionists have been “on board” for a lot longer.2. You may cure prediabetes resistance by according to the food guidelines below, and as an added benefit, you’ll probably lose extra weight!

Here are some guidelines to abide by:

  • Rather than purchasing processed foods, buy whole foods (whole grains, fresh fruits, and vegetables).
  • The argument is that processing destroys nutrients, adds chemicals and preservatives, and occasionally results in extremely high sugar content. For instance, four grams of sugar are equivalent to one teaspoon of sugar. Low-fat yogurt comprises 28 grams, or 7 teaspoons, of sugar per 6 ounce serving. However, a tablespoon of pure honey has sixteen grams of sugar.
  • Make as many meals from scratch as you can; this will help keep the nutrients intact.
  • Add as many organic foods as you can. The reasoning behind this is that a variety of substances are believed to induce inflammation. As prediabetes is invariably associated with inflammation, you want to minimize that inflammation.
  • You should consume 90–95% complex carbs per day:
  • Whole, unprocessed foods including whole grains, peas, lentils, beans, fruits, and vegetables contain complex carbs.
  • “No white foods” is a good general rule of thumb to abide by, meaning no white rice, pasta, or bread. Candies, cookies, cakes, and other pastries should also be avoided.
  • Incorporate more fiber into your diet. For example, aim to incorporate one tablespoon of ground flaxseeds with each meal. Ground flaxseeds can be used to soups, salads, veggies, and side dishes.
  • Reduce your intake of red meat and up your intake of fish and skinless chicken.
  • Seek up wild-caught seafood, including haddock, salmon, cod, and tuna. These fish are excellent providers of omega-3 fatty acids. Foods high in omega-3 fatty acids have anti-inflammatory properties and are vital for health.
  • Eat more fruits and vegetables, both in terms of quantity and variety.
  • Fruit’s natural sugars are coupled with fiber, which slows down the fruit’s ability to absorb sugar.

Exercise

Reversing prediabetes can be achieved with just a modest increase in physical activity. You don’t have to prepare for a marathon! All you really need to do is start doing more things like walking, climbing stairs, hiking, gardening, aerobics, Tai chi, yoga, utilizing an elliptical, rowing machine, or stationary bicycle. You can also start doing more outdoor activities. Using the stairs rather than an elevator or escalator or parking at the far end of a parking lot are two examples of how to accomplish this. At least five days a week, you should aim for 30 minutes of moderate activity (you can mix up the activities if you choose).

It’s critical to choose an activity that YOU enjoy and can dedicate yourself to! Gradually increase your level of activity by starting out slowly. Remember to warm up and stretch beforehand, especially if you plan to dive right in! Consider hiring a personal trainer and signing up for a gym as well. Lastly, be sure you are aware of and comprehend any medical issues that can restrict your exercise.

References

  1. http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_versus.html
  2. http://ajcn.nutrition.org/content/early/2015/04/22/ajcn.114.100461.short
  3. Polonsky, K. The Past 200 Years in Diabetes, NEJM, 2012; 367:1332-1340,
  4. Liester, Mitchell B., and Jenna D. Moore-Liester. “Is Sugar a Gateway Drug?” Journal of Drug Abuse 1.1 (2015): 8.
    Williamson, Jeff D., Lenore J. Launer, and Michael E. Miller. “Why are we consuming so much sugar despite knowing too much can harm us?.” JAMA 175.1 (2015): 145.
  5. http://www.niddk.nih.gov/health-information/health-topics/Diabetes/insulin-resistance-prediabetes/Pages/index.aspx#tested
  6. http://www.mayoclinic.org/diseases-conditions/prediabetes/basics/prevention/con-20024420
  7. http://www.nature.com/news/food-preservatives-linked-to-obesity-and-gut-disease-1.16984