What is prediabetes?
Prediabetes (or prediabetes) is a condition in which blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes. If blood sugar levels are not controlled, people with prediabetes are at high risk of developing type 2 diabetes.
The condition of people with prediabetes
According to the US Centers for Disease Control and Prevention (CDC), most people with prediabetes don't know they have the disease because it often has mild or no noticeable symptoms.
Prediabetes is often caused by insulin resistance or impaired glucose metabolism. The CDC explains: Insulin is a hormone made by your pancreas that helps move blood sugar into your cells to be used for energy. If you have prediabetes, your body’s cells don’t respond properly to insulin. Your pancreas produces more insulin to try to get your cells to respond. Eventually, your pancreas can’t keep up and your blood sugar levels rise, leading to prediabetes and later type 2 diabetes.
Diet choices and foods to avoid
Foods to avoid
Highly processed foods: These foods are high in refined carbohydrates, added sugars, and unhealthy fats that can cause rapid spikes in blood sugar levels.
Sugary breakfast cereals: Many breakfast cereals have added sugar. To avoid sugar spikes, choose whole grains and oats.
High-fat meals: Processed meats and fatty meats can contribute to weight gain and insulin resistance. Instead, choose lean protein sources like skinless poultry, fish, tofu, and beans.
Foods to eat
Non-starchy vegetables: Eat plenty of green leafy vegetables as they are low in carbohydrates and rich in vitamins, minerals and fiber.
Healthy Fats: Choose healthy fat sources like avocados, nuts, seeds, and olive oil in moderation.
Low-fat dairy: Choose low-fat dairy products to reduce your saturated fat intake.
Fiber-rich foods: Fiber-rich foods help stabilize blood sugar levels.
Other lifestyle changes to make
In addition to diet, here are some steps you can take to control your blood sugar:
- Participate in regular physical activity.
- Maintain a healthy weight.
- Manage stress levels.
- Avoid smoking and drinking too much alcohol.
