Prediabetes is when your blood sugar readings are higher than normal, but not high enough to classify you as a type 2 diabetic.
The two conditions
There are two conditions that indicate that you are prediabetic.
Impaired fasting glucose
If your readings are consistently between about 6.1 mmol/L and 6.9mmol/L, even if you have not eaten yet, you need to consider seeing your health care provider.
Impaired glucose tolerance
If your readings are consistently between 7.8 mmol/L and 11 mmol/L, two hours after an oral glucose tolerance test, your risk of developing type 2 diabetes is increased.
High risk factors for developing type 2 diabetes
The key factors for developing type 2 diabetes are as follows. While these factors on their own do not mean you are a type 2 diabetic, they increase the likelihood of developing it.
- Age higher 45 years – diabetes is more prevalent in older age groups.
- A history of gestational diabetes – women with a history of gestational diabetes or PCOS (polycystic ovarian syndrome) are at risk too.
- A BMI of 35kg/m2 or higher – high BMI indicates a higher weight, and people with higher weight are also at risk.
- Impaired fasting glucose and impaired glucose tolerance as explained above.
- Metabolic syndrome (when you have high blood pressure, high cholesterol and obesity).
- Lack of physical activity – which could cause muscle cells to lose their sensitivity to insulin.
- Some ethnicities – in South Africa specifically, our Indian population are at higher risk than other ethnicities.
Symptoms of prediabetes
Besides the two items listed below, there are not many signs of prediabetes.
- You may experience a higher thirst than usual (and subsequently higher urination).
- You may experience some unexplained weight loss.
If you exhibit these two symptoms, it is a good idea to go and see your health practitioner, who will be able to screen you for diabetes with a fasting glucose test or an oral glucose tolerance test.
Fasting blood glucose tests
Test results below 5.6 mmol/L are considered normal, and between 6.1 mmol/L and 6.9 mmol/L are considered prediabetic. If your test is between 5.6 and 6.0, please redo the test – as this may be inconclusive.
Readings over 7 mmol/L means that you are a diabetic.
Oral glucose tolerance tests
These tests are scheduled in advance with a laboratory, and is done after an overnight fast of at least 8 hours. Blood will be drawn from a vein in your arm, after which you will be given 75ml of a glucose solution to drink. You are then tested again 2 hours later, to determine your blood glucose.
Reversing prediabetes
There are ways for you to reverse (and treat) your prediabetes. Medications such as Glucophage are often prescribed, but for prediabetes, it is recommended that you do concerted lifestyle changes and use the medicines when these lifestyle changes do not work. Please consult your health care physician to find the way forward for you.
Positive lifestyle changes can reduce your risk of developing tpye 2 diabetes by amost 60%.
What lifestyle changes?
- Work on losing some weight
- Choose unprocessed foods
- Control carbohydrate intake
- Choose healthy fats
- Consume balanced meals
- Manage meal portion sizes
- Avoid added sugar and other sugary beverages
- Stay hydrated
- Increase your fiber intake
- Exercise – do resistance training, stretching and cardiovascular exercises.
The Healthy Plate
A good guideline for ensuring that you eat a healthy meal is to ensure that you have 50% vegetables, 25% proteins and 25% carbohydrates on your plate.
Conclusion
You can only start to work on the lifestyle changes once you have accepted the reality of your situation. It is also highly recommended that you build healthy habits – set small goals towards your health – swap out an unhealthy snack for a healthier one is a good start.