Prediabetes: what it is, symptoms, tests and how to prevent it with diet and lifestyle

What is prediabetes and why is it an important warning sign?

Prediabetes is a condition in which blood sugar levels are higher than normal, but not yet high enough to be considered diabetes. This is a warning sign: it indicates that the body is starting to mismanage glucose.
The good news is that prediabetes is often reversible if treated early.

Prediabetes and insulin resistance: what's the connection?

Insulin resistance is almost always the main cause of prediabetes.
When cells don't respond well to insulin, glucose remains in the blood and blood sugar levels begin to rise.
For this reason, prediabetes can be seen as the “intermediate step” before type 2 diabetes.

Most common symptoms of prediabetes

Often there are no obvious signs, but some people may notice:

• frequent tiredness

• constant hunger, especially for sugar

• difficulty losing weight

• increased thirst

• frequent need to urinate

• slightly blurred vision

• increased abdominal fat

Signs on the skin:

• dark spots on the neck, armpits, or groin

• small skin growths

Tests to detect prediabetes

The main tests are:

• Fasting blood sugar (100–125 mg/dl = prediabetes)

• HbA1c (5.7–6.4%)

• Load glycemic curve

Only the doctor can correctly interpret the results.

Why prediabetes shouldn't be ignored

If neglected it can lead to:

• type 2 diabetes

• increased cardiovascular risk

• chronic difficulty in weight control

If addressed in time it can instead:

• to regress

• improve metabolism

• prevent diabetes

How to prevent prediabetes naturally.

Diet

Privileges:

• vegetables

• legumes

• whole grains

• lean proteins

• extra virgin olive oil

Limit:

• sugars

• industrial sweets

• refined flours

• sugary drinks

Movement

• 30 minutes of brisk walking a day

• 2–3 strength training sessions per week

Lifestyle

• sleep at least 7 hours

• reduce stress

• check your weight

Example of a food day

Breakfast
Greek yogurt + berries + walnuts

Snack
Fruit + almonds

Lunch
Brown rice + chicken + vegetables

Snack
Hummus + carrots

Dinner
Fish + salad + extra virgin olive oil

Useful products for the kitchen

• Digital kitchen scale

• Meal prep containers

• PFOA-free non-stick pans

• Protein Smoothie Blender