Prediabetes

"Prediabetes" is a condition in which blood sugars are elevated above normal, but are not high enough to warrant a diagnosis of diabetes. It means that you are at high risk for developing type 2 diabetes. But, if treated early with diet and exercise, type 2 diabetes may be delayed or prevented altogether.

Before people develop type 2 diabetes, they almost always have "prediabetes". There are 57 million people in the United States who have prediabetes. Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during pre-diabetes.

There are three different tests your doctor can use to determine whether you have pre-diabetes:

  • The A1C test
  • The fasting plasma glucose test (FPG)
  • or the oral glucose tolerance test (OGTT).

What To Do

You don't have to knock yourself out to prevent diabetes! Studies show that people at high risk for type 2 diabetes can prevent or delay the disease if they lose as little as 10 pounds-by walking 30 minutes 5 days a week and making healthy food choices. Keep in mind that small steps can lead to big rewards. Use these tips for ideas to move more and make healthy food choices. Take your first step today!

Step 1: Move More. Plan to get at least 30 minutes of physical activity 5 days each week to help you lose weight. You can get this amount in small ways throughout the day. If you have not been active, talk to your doctor and start slowly to build up to your goal.

Here are some ideas to fit more physical activity into your day.

  • Park your car farther away from stores, movie theaters, or your office.
  • Use TV breaks to stretch, take a quick walk around your home, do some sit-ups, or march in place.
  • Get your friends and family involved. Set a standing walking date. Or do something that everyone enjoys-shoot hoops, take a bike ride, or line dance.
  • Walk during your lunch break.
  • Deliver a message to a co-worker in person instead of by email. Take the stairs to your office instead of the elevator.

Step 2: Make Healthy Food Choices. Choose foods that are low in fat, sugar, and calories to help you lose weight. Limit portion sizes.

Start today to:

  • Eat a variety of colorful vegetables and fruits.
  • Choose whole grain foods-whole wheat bread and crackers, oatmeal, brown rice, and cereals.
  • Lower fat intake-broil or bake poultry, meats, and fish instead of frying.
  • Lighten your recipes by using nonfat or low-fat milk, yogurt, cheese, sour cream, cream cheese, or mayonnaise. Use cooking spray instead of oil.
  • Avoid getting too hungry by eating a healthy snack between meals.
  • Do not keep chips, cookies, or candy in your home. Instead, for snacks have raw vegetables, fruit, low-fat or nonfat yogurt, or a handful of nuts, pumpkinseeds, or sunflower seeds.
  • Choose water to drink.

 Portion Sizes:

  • 1⁄2 cup of rice or pasta = An ice cream scoop
  • 1 ½  ounces of cheese = Four die
  • 3 ounces of meat or fish = Deck of cards
  • 2 tablespoons peanut butter = A ping pong ball

Step 3: Start Your GAME PLAN toPrevent Diabetes. The key to losing weight and preventing diabetes is to make long-term changes that work for you-every day. Taking these steps is a great way to get started.