What is Prediabetes? Symptoms, Steps to Take & More From a Dietitian

If you or someone you know has been diagnosed with prediabetes, you likely have a lot of questions. Prediabetes – which is characterized by blood sugar levels that are above the normal range but not quite at the level of diabetes – is a warning sign that diet and lifestyle changes are necessary to potentially prevent disease progression. Fortunately, if you are aware of your prediabetes status, you are able to use this knowledge to make long-term sustainable health changes.

Symptoms of prediabetes

Most people do not experience symptoms at this stage of disease. Most prediabetes cases will be picked up when a fasting blood sugar test completed at your doctor’s office reads between 100-125 mg/dl or when a Hemoglobin A1c level is between 5.7%-6.4%. A Hemoglobin A1c level measures average blood sugar over the past three months. Some people may also experience:

Dizziness

Frequent urination

Dry mouth/frequent thirst

Blurry vision

Fatigue

It’s important to see your doctor as soon as possible if you have any of the above symptoms. It is also important to attend yearly checkups if you have a family history of type 2 diabetes, have had gestational diabetes, or are over 45 years of age, as all of these are common risk factors for the condition.

What leads to a prediabetes diagnosis?

If you have prediabetes, there are likely two issues occurring. Reversing prediabetes requires focus on both issues.

You have insulin resistance.

This means that the cells in your body that typically respond to insulin have become stubborn. And instead of allowing glucose or sugar to enter the cells in your body, sugar builds up in your blood instead. Think of insulin as a “key” to unlock your body’s cells and let sugar in for energy.

You aren’t producing insulin as well as you used to.

When you have pre-diabetes the beta-cells of your pancreas still make some insulin, but not as much as they did previously.

How can I prevent diabetes from developing?

Making healthy lifestyle and sustainable diet changes are a first line of defense for improving your blood sugar long term. Here are some tips to get you started:

Dietary changes to make

1. Reduce overall consumption of added sugars and sugar sweetened drinks.

2. Don’t skip meals. Skipping meals typically results in a “blood sugar rollercoaster.” Focus on eating a meal or snack every 3-4 hours throughout the day.

3. Focus on combining protein and carbohydrates together at meals to help stabilize your blood sugar levels.

4. Increase fiber. Focus on including whole grains, beans, nuts, fruits, and vegetables at meals and snacks throughout the day.

5. Include sources of healthy fat at meals (e.g. nuts, avocados, fish, nut butters, olive oil). Fat slows digestion and slows the rate at which sugar is absorbed into the bloodstream.

Incorporate more movement in your daily life

1. Track steps using a fitness tracking watch. Aim for 10,000 steps per day.

2. Do workouts that are available online – so convenient!

3. Get up from your desk every 30 minutes to stretch or do a few jumping jacks – every bit of movement helps.

4. Get support from friends and family. Meet a friend for a walk, jog or bike ride. Having others around to help keep you accountable is more motivating than going it alone.

Is prediabetes reversible?

This is a complicated question. Our bodies are all different and complex and respond in different ways depending on family history, genetic makeup, current diet and lifestyle, and much more. If you reverse prediabetes enough to routinely have blood sugar levels in the normal range, you have experienced remission. Although prediabetes is never said to be “cured,” remission is an incredible accomplishment. Focus on your daily habits and be sure to continue regular health screenings to keep an eye on blood sugar levels.

If you have been diagnosed with prediabetes and would like additional help, make an appointment with one of our Kroger Health Dietitians today.