What is Prediabetes?

Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes. It’s a critical stage that offers a window of opportunity to make lifestyle changes and prevent the progression of diabetes. Prediabetes affects millions of people worldwide, and recognizing and managing it early can significantly reduce the risk of developing type 2 diabetes and its associated complications.

Symptoms Diet A1C IFG + IGT PCOS Treatment Counseling Book Now

Prediabetes Symptoms

Prediabetes often presents with no clear symptoms, making it challenging to diagnose without proper screening. However, some individuals may experience signs such as:

Increased thirst
Frequent urination
Fatigue
Blurred vision

Symptoms Specific to Women

Women may also notice specific prediabetes symptoms related to hormonal changes, including:

Polycystic Ovary Syndrome (PCOS), which is linked to insulin resistance and prediabetes
Irregular menstrual cycles
Unexplained weight gain, particularly around the abdomen

Prediabetes Diet

A balanced, nutritious diet is crucial for managing prediabetes and preventing its progression to type 2 diabetes. Focus on incorporating whole, nutrient-dense foods that support blood sugar management. Here are some dietary tips:

Carbohydrate Awareness: Pay attention to portion sizes and choose complex carbohydrates like whole grains, legumes, and vegetables.
Balanced Meals: Include a mix of carbohydrates, proteins, and healthy fats in each meal to maintain stable blood sugar levels.
Fiber-Rich Foods: Increase your intake of high-fiber foods such as fruits, vegetables, and whole grains.
Limit Sugary Foods and Drinks: Reduce intake of highly processed foods and sugary beverages that can cause spikes in blood sugar levels.

Prediabetes A1c

Hemoglobin A1c (HbA1c) is a blood test that measures average blood sugar levels over the past 2-3 months. An A1c level between 5.7% and 6.4% indicates prediabetes. Monitoring your A1c levels can help you and your healthcare provider assess your risk and track your progress.

Prediabetes Range

The range for prediabetes is defined by various blood sugar tests:

Fasting Blood Glucose: 100-125 mg/dL
Oral Glucose Tolerance Test (OGTT): 140-199 mg/dL after 2 hours
A1C: 5.7%-6.4%

What is Impaired Fasting Glucose / Impaired Glucose Tolerance?

Impaired Fasting Glucose (IFG) and Impaired Glucose Tolerance (IGT) are terms used to describe different types of prediabetes. IFG refers to higher-than-normal fasting blood sugar levels (100-125 mg/dL), while IGT indicates elevated blood sugar levels after a meal or glucose load (140-199 mg/dL after 2 hours). Both conditions signal an increased risk for developing type 2 diabetes and raise the need for proactive lifestyle changes.

Prediabetes and PCOS

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder in women of reproductive age and is closely linked to insulin resistance and prediabetes. Women with PCOS are at a higher risk of developing prediabetes and type 2 diabetes. Managing both conditions involves a combination of dietary changes, regular physical activity, and, in some cases, medication. A weight-inclusive approach to management focuses on overall health and well-being, rather than weight loss.

Prediabetes Treatments

How to Reverse Prediabetes

Reversing prediabetes is possible with the right lifestyle changes. Key strategies include:

More Plant Foods: Emphasize a diet centered around plant based foods. These include fresh fruits, vegetables, whole grains, beans and nuts. These foods are packed with essential nutrients and help maintain stable blood sugar levels while providing sustained energy.
Regular Physical Activity: Engage in at least 150 minutes of moderate-intensity exercise per week to support overall health and manage prediabetes. This can be broken down into shorter sessions spread throughout the week, making it easier to incorporate into your routine.This can be walking, cycling, or swimming.
Healthy Habits: Focus on sustainable health-promoting habits rather than the number on the scale. Healthy habits include prioritizing nutritious eating, regular physical activity, stress management, and quality sleep. These behaviors improve both physical health and mental and emotional well-being

Prediabetes Self-Care

Self-care plays a crucial role in effectively managing prediabetes and reducing the risk of progression to type 2 diabetes. By incorporating thoughtful and consistent self-care practices into your routine, you can make significant strides in maintaining your health and well-being. Here are key aspects of prediabetes self-care:

Monitoring Blood Sugar: Keeping track of your blood sugar levels is essential for understanding how your lifestyle choices impact your glucose control. Regular monitoring helps you and your healthcare provider assess your progress and make informed adjustments to your management plan.
Stress Management: Managing stress is vital for maintaining overall health and controlling blood sugar levels. Chronic stress can affect your body’s ability to regulate glucose and contribute to unhealthy eating patterns.
Adequate Sleep: Quality sleep is a fundamental component of health and plays a significant role in blood sugar regulation. Aim for 7-9 hours of restful sleep each night to support your body’s natural processes and overall well-being.

Nutrition for Prediabetes

Managing prediabetes effectively starts with a thoughtful approach to your plate. Balanced nutrition can help you maintain stable blood sugar levels and support overall health. Here’s a closer look at the dietary components that are key to managing prediabetes:

Whole Foods: Emphasize the inclusion of whole, unprocessed foods in your diet. Whole foods are those that are in their natural state or minimally processed, providing essential nutrients with less added sugars, unhealthy fats, or excess sodium.
Low Glycemic Index: Focus on foods with a low glycemic index (GI) to minimize blood sugar spikes and crashes. The glycemic index measures how quickly a food raises blood sugar levels, with lower values indicating a slower, more gradual impact.
Healthy Fats: Incorporate sources of healthy fats into your diet, as they play a crucial role in heart health and overall well-being. Healthy fats can help improve cholesterol levels and provide a steady source of energy.

Diabetes Nutrition Counseling for Prediabetes

Navigating prediabetes management can be challenging, but you don’t have to do it alone. At Diabetes Digital, we offer comprehensive diabetes nutrition counseling tailored to your individual needs. Here’s how we can help:

Personalized Nutrition Plans: Our registered dietitians will work with you to create customized meal support that fits your lifestyle and preferences.
Education and Support: We provide education on carbohydrate awareness, blood sugar monitoring, and healthy eating habits to help you manage your prediabetes effectively.
Ongoing Guidance: Regular check-ins and support to help you stay on track and make adjustments as needed.

How Diabetes Digital Can Help

At Diabetes Digital, our goal is to empower you with the knowledge and tools you need to manage prediabetes confidently. Our team of registered dietitians is dedicated to providing compassionate, personalized care that respects your individual needs and promotes overall well-being. By adopting a weight-inclusive approach, we focus on sustainable, health-promoting behaviors that enhance your well-being without emphasizing weight. This approach fosters a positive relationship with food and body, supporting long-term health.

Whether you’re newly diagnosed with prediabetes or looking for additional support, we’re here to help. Book a session with one of our registered dietitians today and take the first step toward better health and well-being. Together, we can create a plan that works for you, ensuring the best possible outcomes.

Book a Virtual Visit