Prediabetes: What It Is and How to Prevent Type 2 Diabetes
A Simple Guide for Newly Diagnosed People and Their Families
Prediabetes is very common. It means your blood sugar is higher than normal. But it's not high enough to be labeled as diabetes yet. Think of it like a yellow warning light. It's telling you: Watch out!
If you don't do anything, prediabetes can turn into type 2 diabetes. It can also cause heart problems and other health issues.
How Many People Have Prediabetes?
The worst part? Most people don't know they have it. Look at these numbers:
• 1 in 3 adults in the United States has prediabetes. That's about 98 million people!
• More than 8 out of 10 people don't know they have it. Prediabetes almost never causes symptoms.
Many people live with prediabetes for years without knowing.
Good News! You Can Reverse Prediabetes
You CAN reverse prediabetes. If you make some changes to your lifestyle, you can improve your overall health and wellbeing. It's not like type 2 diabetes. You can still stop this! This is your chance.
What to Eat to Manage Prediabetes
What you eat is very important. There are two easy ways to eat better:
1. The Plate Method
This is an easy way to plan your meals. Just look at your plate:
• Half your plate: Vegetables like broccoli, spinach, lettuce, carrots, green beans, cucumbers, tomatoes.
• One quarter of your plate: Lean protein like chicken, fish, eggs, or tofu.
• Last quarter: Healthy carbs like whole grain bread, brown rice, beans, potatoes, or fruit.
Tip: You can read more about the Plate Method on our blog.
2. Counting Carbs
This means watching how many carbs you eat. Carbs are things like bread, rice, pasta, and sugar. These raise your blood sugar more than other foods.
Important: Everyone needs different amounts. Talk to your doctor to know what's right for you.
Eat Foods with Fiber
Fiber is really good for you. It helps sugar enter your blood slowly. Eat these things:
• Beans, lentils, chickpeas
• Whole grain bread, brown rice, oatmeal
• Fruits like apples, pears, oranges, berries
• All vegetables
Goal: Try to eat 25-30 grams of fiber each day.
Don't Eat Too Much at Once
If you eat too many carbs at one meal, your blood sugar goes way up. You don't have to stop eating carbs. Just eat smaller amounts.
Exercise Helps a Lot
Exercise is one of the best things you can do. When you move, your body uses sugar for energy.
How Does It Work?
Think of insulin like a key. This key opens the doors in your cells so sugar can get in. With prediabetes, those doors are a bit stuck. Exercise helps the doors open better.
What Exercise Does
• Lowers your blood sugar
• Helps you for 1-2 days after you exercise
• Helps you lose weight
• Good for your heart
• Lowers stress and makes you feel better
How Much Exercise to Do
• Weekly goal: 150 minutes. You can do 30 minutes a day, 5 days a week.
• Break it up: If 30 minutes is too much, walk 10 minutes three times a day.
• Start small: If you don't exercise, start with 5-10 minutes. Then do more little by little.
• Do what you like: Walking, dancing, swimming, biking, gardening. It all counts.
What matters: Move more every day. Even a little bit helps a lot.
Losing a Little Weight Helps a Lot
Losing just a little weight can help you a lot. Doctors recommend you lose about between 10 to 15 pounds of your weight.
Remember: You don't have to lose it all at once. Little by little is fine. Losing 1-2 pounds a week is healthy.
Other Important Things
Besides eating well and exercising, these things matter too:
Sleep Well
• When you don't sleep enough, your blood sugar goes up.
• Not sleeping makes you hungrier.
• Goal: Try to sleep 7-9 hours every night.
Control Stress
• Stress can raise your blood sugar.
• Things that help: deep breathing, walking, talking with friends or family.
Check Your Blood Sugar
Today there are machines that help you see your blood sugar:
Glucose Sensors (CGM)
These small devices measure your glucose and there are some that don't need a prescription. You stick them on your arm and they tell you your glucose level every few minutes.
You can buy:
You can buy them online or at the pharmacy.
A1c Test
This test shows your average blood sugar for the last 2-3 months. It's very important. Ask your doctor for this test twice a year.
You Can Improve Your Health
Learning you have prediabetes might feel scary. But it's also an opportunity. Now you know what's happening in your body, and you can do something about it.
Your Plan to Get Better:
• ✓ Eat better: Use the Plate Method.
• ✓ Move more: Aim for 150 minutes each week.
• ✓ Lose a little weight: Lose 10 to 15 pounds of your body weight.
• ✓ Sleep well: 7-9 hours every night.
• ✓ Lower stress: Find what helps you.
• ✓ Check your sugar: Use sensors and get the A1c test.
With these steps, you can prevent type 2 diabetes and feel better.
Talk to Your Doctor
Important: Always talk to your doctor or nurse about what's best for you. Everyone is different.
Learn More
Visit our Datos Dulces Blog to learn more about:
• The Plate Method
• How to count carbs
• New technology for diabetes
If you found this article helpful, share it with a family member or friend that could also find this infommation useful. Knowlegde is power.