Prediabetes

Prediabetes is a condition that precedes diabetes. Prediabetes is a fasting blood sugar of 100 – 125 mg/dl, or a blood sugar of 140 – 200 mg/dl measured 2 hours after an oral glucose tolerance test (OGTT) and/or a hemoglobin A1c (HbA1c) level of 5.7-6.4%. If left untreated, prediabetes can lead to type 2 diabetes.

RISK FACTORS

• 40+ years old
• Overweight
• Lack of exercise
• Family history
• Gestational diabetes (GDM)
• Certain ethnic groups: African Americans, Latinos, Native Americans, and Asian Americans/Pacific Islanders

HOW CAN I DELAY OR PREVENT TYPE 2 DIABETES?

Type 2 diabetes can be prevented or delayed by starting to exercise more, eating healthy, and losing a few pounds. Medications may also be prescribed.

REGULAR EXERCISE

Being active is one of the best ways to delay or prevent type 2 diabetes. Losing weight can help in lowering the chances of getting diabetes. One way to become more active is to walk for 30 minutes, five days a week. It can also lower blood pressure and improve cholesterol levels.

WEIGHT LOSS

Being overweight can increase the risk of diabetes. A small amount of weight loss of 5% to 7% of total body weight (for example, 10 to 14 pounds for a 200-pound person), and reaching a healthy weight can help in delaying or preventing type 2 diabetes.

MAKE HEALTHY CHOICES

Taking small steps can go a long way toward building healthy habits. Here are some of the small steps to get started:

• Avoid or cut back on soda and juice. Drink water or calorie-free drinks
• Cut calories by eating smaller servings and choosing lower-calorie snacks
• Include more vegetables in meals
• Choose fruits instead of high-calorie cakes, pies, cookies, and ice cream
• Use healthy oils, such as canola, olive, and vegetable
• Cut back on processed meats high in fat and sodium, such as hot dogs, sausage, and bacon