Mark, 38, was shocked at his check-up to find out he was prediabetic. The news brought back memories to him of his father’s own diabetes, which ultimately caused blindness and a partial foot amputation. His healthcare provider told him that losing a few pounds could potentially help stave off the disease, and by making a few lifestyle changes; this did prove to be the case for him.
Most people with diabetes have type 2; their insulin does not work well to keep blood sugars under control. This is called insulin resistance and leaves excess sugar in the blood, which can damage small blood vessels in the eyes, kidneys and other organs. Persons with type 1 diabetes do not produce any insulin.
Many people have prediabetes, with fasting blood levels between 100-125 mg/dL. These levels are higher than normal but not high enough to be diabetic. These people are at great risk of developing type 2 diabetes.
The link between diabetes and weight loss is strong. Exercise is important; two and a half hours (150 minutes) per week is recommended. Losing some excess weight and keeping it off is the best defense against diabetes. Take a brisk walk daily and limit your time sitting at home, work or in between.
Here are some other dietary tips to help keep your weight in control, thereby preventing prediabetes:
Avoid trans fats (in some French fries, pies, cake frostings, cookies and foods that are made with partially hydrogenated oils. Replace saturated fats (butter, cream) with margarine and oils (olive or canola). Eat more fish, poultry and dried beans than red meat. Use whole grain cereals, breads and tortillas. Drink water instead of sodas, fruit drinks, punches and pure fruit juices. It is very easy to drink too many calories; fresh fruit is better. Watch out for those coffee drinks loaded with sugar, syrups and whipped cream. A refreshing drink with few calories is 6 ounces of sparkling water and 2 ounces of pure fruit juice.
Fill your plate as follows: one-forth protein, one-forth whole grains or starch, one-half with vegetables and salad. Take only second helpings of vegetables. Buy low-fat dairy products. Eat three meals per day at regular times if possible. Control snacking.
For more in-depth information, ask your physician or primary care provider for a referral to a registered dietitian.
Betty Waldner is a registered dietician who offers her services at the Canyon Country and Val Verde Health Centers of Samuel Dixon Family Health Centers, Inc.