According to the Ministry of Health, about 20% of the population suffer from prediabetes – moreover, 74% of people do not know about the existence of this disease. In fact, we are talking about a violation of insulin sensitivity, a hormone necessary for the absorption of carbohydrates from food.
If you do not recognize the symptoms of prediabetes in time – and do not adjust the daily diet and physical activity – the disease can go into the stage of full-fledged type 2 diabetes. Recall that this disease requires the introduction of insulin into the body throughout life.
Prediabetes – what is it?
Prediabetes is a condition in which blood glucose levels are higher than normal. If we are talking about a sufficiently long period of time, the disease can develop into type 2 diabetes – that is, the inability of the body to produce (or use) insulin.
The good news is that prediabetes can be cured – specifically, by normalizing insulin metabolism through proper nutrition and regular exercise, which prevents the development of full-fledged diabetes. However, one cannot cure diabetes itself.
Recall that in type 2 diabetes, body tissues lose sensitivity to insulin. Although the hormone may be present in the blood, it does not act properly on glucose, causing blood sugar levels to rise dangerously, causing harm to health.
The dangers of diabetes
Prediabetes and diabetes associate with elevated blood glucose levels. Symptoms of this condition are dry mouth, constant thirst, frequent urination at night, chronic fatigue and constant feeling of hunger. That is why the first consequence of the disease is weight gain.
Men with diabetes often experience a decrease in testosterone production and potency. In the future, low testosterone provokes female-type obesity – on the abdomen, on the hips and on the chest.
In the later stages of the disease, diabetes can affect vision, organs, and even limbs due to problems with blood circulation.
Symptoms and characteristics
In most cases, it is impossible to independently determine the presence of prediabetes at home. Since this disease is associated with an increased level of sugar in the blood, you need to know this figure precisely – for which there are special devices and measurement methods.
The most important parameter for diagnosing prediabetes is fasting blood glucose. A healthy person has about 4.0–5.9 mmol/L (or 72–106 mg/dL) of glucose before eating and up to 7.8 mmol/L (140 mg/dL) after eating. The range for diabetics and pre-diabetics is higher.
Moreover, it is not about a single increase in sugar levels – for the diagnosis of prediabetes, doctors prescribe repeated tests for three months. That is why it is important to consult with a specialist.
Fasting Glucose:
- Normal is less than 100 mg/dL (5.6 mmol/L)
- Prediabetes – in the range of 100 – 125 mg/dl (5.6 – 6.9 mmol/l)
- Diabetes mellitus – above 126 mg/dl (6.9 mmol/l)
Why does blood sugar rise?
Blood sugar is a measure of how much glucose is in a person’s blood. In most cases, carbohydrates consumed with food are the source of this glucose, and their full assimilation requires the hormone insulin.
A variety of factors, including health status, physical activity levels, and the type of carbohydrates consumed, affect the rate and magnitude of blood sugar rises. For example, sweets with a high glycemic index increase blood sugar levels dramatically, while fiber-rich vegetables increase slowly.
In addition, even in a healthy person, blood sugar levels fluctuate throughout the day – it rises after eating and decreases after sports. Recall that glucose is the main fuel for both muscles (in the form of glycogen) and for the body as a whole.
Prediabetes – how to cure?
Weight loss, proper nutrition, and regular exercise are the usual methods to delay, prevent, and even reverse prediabetes.
1. Eat right
Avoid highly processed foods, i.e. ready-to-eat packaged foods. We are talking about chips, crackers, instant noodles, as well as pastries, all kinds of sweets, desserts and sweet drinks (both juices and sodas).
Eat more vegetables, eat 1-2 fruits every day, use whole grains, lean protein sources (lean beef, chicken breast, low fat dairy products). For weight loss, reduce portion sizes and follow a regular meal schedule.
2. Limit carbs
A number of scientific studies show that a low-carbohydrate diet is an easy way to control blood glucose levels and can reverse type 2 diabetes. On average, 60% of the subjects observed the effect after 6 months of carbohydrate restriction.
At the same time, a low-carbohydrate diet shows a better result in the treatment of diabetes than taking oral glucose-lowering agents (for example, metformin). Plus, unlike drugs, low-carb does not cause stomach problems and does not reduce testosterone levels.
3. Get rid of excess weight
Increased body weight is one of the key factors in the development of diabetes and prediabetes. The presence of large reserves of internal visceral fat affects the hormonal background of the body – provoking cravings for fast carbohydrates and a subsequent increase in blood sugar levels.
In addition, a sedentary lifestyle affects the body’s ability to accumulate (and subsequently use) energy – the less a person moves, the worse the sensitivity of tissues to insulin. WHO recommends 30 minutes of exercise 3-5 times a week.
Chronically elevated blood glucose levels are associated with prediabetes. Without changes in diet and exercise, prediabetes can develop into full-fledged type 2 diabetes, requiring regular injections of insulin.