Pre diabetes refers to a condition in which one’s blood glucose levels are higher than usual, but not high enough to be classified as type 2 diabetes. It indicates a high risk of developing type 2 diabetes.
According to the WHO, In India, there are estimated 77 million people above the age of 18 years who are suffering from diabetes (type 2) and nearly 25 million are prediabetics (at a higher risk of developing diabetes in near future).
Pre diabetes does not show any symptoms. If you are at risk for diabetes, make sure to get tested for diabetes regularly.
Risk Factors for Prediabetes
- Being older than 45 (though diabetes and prediabetes can develop in children)
- Having a parent, brother or sister with type 2 diabetes
- Overweight or obesity
- Not being physically active
- A history of gestational diabetes, diabetes that occurs when you are pregnant
- Giving birth to a very large baby (9 lbs. or more)
- Polycystic ovary syndrome (PCOS)
Diagnostic criteria:
- HbA1c levels between 5.7% to 6.4%.
- Fasting blood sugar between 100-125 mg/dl.
- Glucose tolerance test between 140-199 mg/dl.
What can you do after being diagnosed with pre diabetes?
In most cases, a pre diabetes diagnosis is not taken very seriously but it is extremely important to understand that this is a very crucial period, during which, with the right lifestyle changes, it is possible to put diabetes in remission.
Strategies to help lower your blood glucose levels:
- Include at least 30 to 45 minutes of movement daily. This can be in the form of playing a sport, walking, running, dancing, strength training.
- Add more vegetables to your diet. Eat a salad or soup with every meal,
- Meet your daily protein requirements.
- Have a regular sleep-wake cycle.
- Opt for fiber rich foods like millets, whole fruits, vegetables, nuts and seeds, pulses and legumes. Avoid refined carbohydrates like maida, sugar, chips.
References
- Khan, R. M. M., Chua, Z. J. Y., Tan, J. C., Yang, Y., Liao, Z., & Zhao, Y. (2019, August 29). From pre-diabetes to diabetes: Diagnosis, treatments and Translational Research. MDPI. https://www.mdpi.com/1648-9144/55/9/546
- Sarahbarb. (n.d.). Prediabetes. Diabetes UK. https://www.diabetes.org.uk/diabetes-the-basics/types-of-diabetes/type-2/prediabetes
- Prediabetes. Johns Hopkins Medicine. (2023, October 25). https://www.hopkinsmedicine.org/health/conditions-and-diseases/diabetes/prediabetes