Prediabetes explained

Prediabetes refers to a condition where blood sugar levels are higher than normal but not high enough to be classified as diabetes. This state increases the risk of developing type 2 diabetes and can often be reversed with lifestyle changes.

Blood sugar thresholds

A fasting blood sugar level between 1.10 and 1.26 g/L is considered prediabetic. This range is often called a "gray" zone because it signals an increased risk of type 2 diabetes but does not yet meet the criteria for a full diagnosis.

Lifestyle changes can help

Health organizations like the CDC and the Mayo Clinic emphasize that prediabetes is often reversible through lifestyle modifications. The key is to take action promptly and implement changes that can lower blood sugar levels effectively.

Diet adjustments are crucial

Experts recommend replacing refined carbohydrates with whole grains to help manage blood sugar levels. Foods such as oats, quinoa, whole pasta, legumes, and green vegetables are preferred because their fibers slow sugar absorption and improve insulin sensitivity.

Glycemic index and meal planning

The glycemic index and glycemic load are tools used to understand how different foods affect blood sugar. Whole fruits, for example, raise blood sugar less than fruit juices. A practical guideline is to fill half your plate with vegetables, a quarter with protein, and a quarter with whole carbohydrates, while limiting sweets to occasional treats.