With Prediabetes, you have the Power to Make a Change

Have you been told by your doctor, “You have prediabetes.”? You might be shocked because you feel totally fine! More than 1 in 3 American adults have prediabetes and since there are no clear symptoms of prediabetes, you can have it and not even know.

What is prediabetes?

Prediabetes is when blood sugar levels in your body are higher than normal but not high enough to be diagnosed with type 2 diabetes. It is a gray area between controlled and non-controlled blood sugars. The key to prediabetes is that you have the ability to prevent or delay type 2 diabetes from developing. How do we turn this diagnosis around? We make it happen with diet and lifestyle changes! This is right where Dietitians (like us!) come into play to help.

Why is physical activity important?

Increasing physical activity is one of the best ways to delay or prevent type 2 diabetes. The recommended amount of physical activity is about 150 minutes per week. So, that is about a 30-minute walk, five days a week. If this seems like too much or out of your range, that is okay! Anything is better than nothing. Maybe walk around the block on a nice day, park your car in the back of the parking spot, take the steps over the elevator, play with your kids, do some gardening. These actions can add up and assist with the process of improving your health. Your Doctor or Dietitian may also suggest losing some weight to assist with getting your blood sugars back under control. If this is the case, work along with your medical team to make this happen!

How can I change my diet?

Oh this is my favorite part! Are you surprised?! Now, you may have read that counting your carbohydrates (Don’t know what a carb is? Check out this blog: click here) is what needs to happen, but right now, I need you to primarily focus on small changes that can go a long way. Here are some suggested changes to make:

Avoid or cut back on sugary beverages. If you are drinking sugary beverages like regular soda, sweetened ice tea, or juice, now is your time to make a change! Try focusing on water or unsweetened beverage options instead. Check out this previous blog to help you out: click here. By making the change, we are reducing drinking simple sugars that can cause our blood sugars to spike.
Be mindful of your dessert items. Try to skip them or save them for a special occasion. If you do dive into something sweet, watch your servings. Serving sizes are posted on your nutrition label, so check it out! For example, if a serving of cookies is three cookies, try to stick with only eating three (or even less!). You also could try substituting dessert for a piece of fruit. You’ll still win by getting a sweet treat!
Focus on whole-wheat or whole grain options. White bread, pasta or rice are not ideal when it comes to keeping our blood sugars consistently controlled. Try making the change to whole wheat bread, brown rice or whole-wheat pasta. Why? These include more fiber, which helps slow down digestion and regulate our blood sugars. No blood sugar spikes here! If you struggle with this change, try to just do it sometimes or even mix whole-wheat pasta with white pasta.
Incorporate a protein source in every meal. Try to select lean protein sources like chicken, turkey, eggs, fish (at least twice a week if you can!). Most protein sources do not alter our blood sugar levels, but will fill us up. Win!
Try to select snacks with fiber and/or protein. We already know fiber and protein are key so make sure to keep them in our snacks too. For example, skip the chips and pretzels and try popcorn, cheese and crackers or an apple with peanut butter.

To sum it up: Make small changes in your diet now, get active and continue to follow up with your medical team. Need help making the diet and lifestyle changes? Remember, Chris and I are here to help! Let’s make these positive changes today to make for a healthier tomorrow.

Cheers,

Amanda's signature

References:

https://www.diabetes.org/diabetes/prediabetes

https://www.cdc.gov/diabetes/basics/prediabetes.html

https://www.eatingwell.com/article/292009/pre-diabetes-diet-plan-1200-calories/

American Diabetes Association. Prediabetes: What is it and What can I do? Handout.