Pre-Diabetes

KEWANEE - Most of us have heard of Type 2 diabetes. Approximately 25 million Americans have it, and billions of healthcare dollars are spent managing the symptoms in individuals who have been diagnosed.

A less commonly discussed diagnosis, however, is pre-diabetes.

Pre-diabetes is a medical diagnosis where blood glucose levels are higher than normal, but not high enough to indicate actual Type 2 diabetes.

A shocking 79 million Americans have pre-diabetes, but it is estimated that only 5 percent know about it. Many of these individuals are unaware of their diagnosis because they have not met with a healthcare provider, or have minimal symptoms that do not indicate anything is wrong.

The number of Americans with prediabetes is three times that of those with diabetes. It is predicted that individuals with pre-diabetes will develop Type 2 diabetes within 10 years.

The best way to identify pre-diabetes is by meeting regularly with your healthcare provider. He or she will help you manage it accordingly, with the hope of delaying or even preventing Type 2 diabetes.

Early interventions are important for pre-diabetes, as often times the individual's blood glucose can be returned to a normal range.

While the signs of pre-diabetes are sometimes vague, they can include: Being overweight or obese; Age (45+); High blood pressure; Low HDL cholesterol or high triglycerides; Family history of diabetes; History of gestational diabetes; Race (African American, Latino, Native American, or Asian American).

Simple blood tests can be done to see if an individual is pre-diabetic.

There are several interventions to help prevent or delay Type 2 diabetes for those who fall within the pre-diabetic range.

Weight loss, even a gradual 10-15 pound weight reduction, can help reduce an individual's risk. Increased exercise and a healthy diet are also recommended. The American Diabetes Association sets a goal of 20-40 minutes per day of exercise to maintain a healthy lifestyle.

It may help to set up a consultation with a registered dietitian regarding medical history, medications, current lab values, budget, daily schedule, and other concerns.

A registered dietitian can design a program that suits the individual's needs, assisting with nutrition, weight management, and overall health.

A few general tips:

· Eat 3 times a day and a snack or two (if truly hungry).

· Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel "stuffed."

· If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving to eat because food is there will go away.

· Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). Often times your body is thirsty, which can be mistaken for hunger.

· Choose lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% milk. Protein can keep you satisfied between meals.

· Eat plenty of fiber. Vegetables, fruits, and whole grains are good sources. Find recipes or dishes you like that include fruits and veggies.

· Cut back on sugar. For example, dilute or drink less fruit juice and regular soda.

· Use nonstick cooking sprays instead of butter or oil.

· Cook when you are not hungry. For example, cook and refrigerate tomorrow's dinner after you have finished eating tonight.

· Drink water or chew gum while you cook (or between meals) to prevent sampling too much.