Prediabetes: The Predecessor to Diabetes

Prediabetes can Become Diabetes, if Left Untreated

Prediabetes, a condition that raises the risk for Type 2 diabetes, heart disease and stroke, is prevalent in more than 77 million people in India.

Also referred to as impaired fasting glucose or impaired glucose tolerance, prediabetes occurs when your blood glucose (blood sugar) levels are higher than the normal range but not high enough to be categorized as Type 2 diabetes. But, when untreated, this condition can develop into Type 2 diabetes within five years in almost 15 to 30 percent of people. A lifestyle change which involves healthy food choices, losing weight and increasing physical activity can assist you in bringing blood sugar levels to normal range.

The High-Risk Category People
There is no direct cause for prediabetes but excess body fat in the abdomen and inactivity are two key factors for this condition. Prediabetes can occur in individuals who are:

• Older than 45 years and overweight.
• Younger than 45 years but overweight with a history of inactivity, high cholesterol, high blood pressure or family history of diabetes.

 
Effects of Prediabetes
In prediabetes stage, there might be decreased insulin production, decreased insulin sensitivity or a combination of both. Blood glucose levels depend on insulin and high blood glucose levels may lead to long-term effects associated with diabetes such as blindness, damage to nerves and kidneys and circulatory system problems.

Controlling Prediabetes
Weight loss (if required) and physical activity are critical for managing prediabetes. Reduce your body weight by 7 percent. For example, 6.8 kg if your weight is 90.7 kg. Although this is not sufficient, it puts you in the right path for weight loss and balanced blood glucose levels and increases your sensitivity to insulin. Exercise for at least 150 minutes a week. Walking is the best option. Aim for 30 minutes of brisk walking at least five times a week.

Follow a Balanced Diet
Ensure that you eat balanced meals at a disciplined time to assist in weight loss and blood glucose control. Glucose is present in carbs along with the sweetmeats that you eat. These carbohydrates affect your blood glucose levels and are also crucial for overall health by providing energy for your daily activities.
A healthy meal plan should include:
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• Grains such as whole-grain pasta, breads, cereals and brown rice.
• Vegetables such as spinach, romaine, tomatoes and other colorful vegetables.
• Proteins such as lean meat, fish, lentils and beans
• Dairy such as low-fat or fat-free yogurt, low-fat or fat-free milk and low-fat cheese
• Fats such as avocados, walnuts and olive oil
  
  

A registered dietitian nutritionist at www.firsteatright.com can help you create a customized meal plan that takes into account your food preferences, age, sex, activity level and medical diagnoses.