Greetings beloved readers to a prevalent and important discussion about ways to prevent Type 2 diabetes and reverse pre-diabetes.. According to the CDC, 1-in-10 individuals has diabetes with about 95% of those Americans diagnosed with Type 2 Diabetes. Even scarier, 1-in-3 Americans has pre-diabetes and may not even know it.
While hypertension and stroke are two important topics we discussed over the last two weeks, they are interrelated to diabetes and can join hand-in-hand. However, let’s focus in on preventing diabetes. Let’s look at proven strategies that promote moderate weight loss and increased physical activity and are designed to reverse pre-diabetes.
Defining Pre-Diabetes and Diabetes
Pre-diabetes is a condition that indicates increased insulin resistance that can progress to Type 2 Diabetes. Insulin resistance means that the pancreas is unable to produce enough insulin to keep the blood sugar (glucose) normal. Diabetes comes in 2 forms.
Type 1 diabetes occurs when the immune system destroys the pancreatic cells that produce insulin to manage blood glucose levels. Unfortunately, type 1 diabetes cannot be cured or reversed yet.
Increased calorie consumption plus decreased physical activity leads to weight gain and causes the blood glucose levels to be at a constant high- so much so that the body will require more insulin than it can produce at one time naturally. Most people with pre-diabetes have no symptoms. The condition of pre-diabetes is identified by a 12-hour fasting blood glucose test that results in a blood glucose reading of 100 mg/dl-125 mg/dl and a Hemoglobin A1C test between 5.7-6.4. Without treatment or change in lifestyle factors, pre-diabetes can progress to type 2 diabetes, a disease that can cause kidney failure, nerve damage, blindness, heart attack, stroke, and dementia.
Preventing Type 2 Diabetes
After consulting a doctor, he or she will likely tell you that moderate weight loss and physical activity are the two most important steps for preventing diabetes. Talk with a dietitian who can help you develop a food and physical activity plan tailored to your specific needs if you want to reduce your risk for and prevent diabetes.
Many persons have pre-diabetes or diabetes when they call me. Renee is a good example. From working with me to change what she eats, she’s lost 15 % of her body weight (more than 24 lbs. in 8 months) and her Hemoglobin A1C and lipid values have improved.
Nutritional Pathways
The proven ways to prevent Type 2 Diabetes are moderate weight loss of 5-7% and increased physical activity to 150 minutes of moderate physical activity a week based on clinical trial research. Results from the original Diabetes Prevention Trial research in 2002 showed a 58% reduction in diabetes risk for persons with pre-diabetes and a 71% reduction in risk for persons 60 years and older who take part in a structured lifestyle change program.
I recommend this using a lifestyle approach like this if you have pre-diabetes. To get started, focus on eating fewer calories and eat more fiber-rich/nutrient dense foods that are relatively low in sugar. Then increase your physical activity to help you lose weight. Also, look for a structured program if you need help.
Diabetes Prevention Program Follow-Up Outcome
The ADA released results from a Diabetes Prevention Program where the effects of different prevention programs were compared over the course of 22 years since the original DPP trial in 2002. Individuals who lost 7% of body weight and were involved in intensive training and diet found that they had a 25% reduced risk of developing diabetes. In addition, they had a significant reduced risk of developing early kidney issues, decreased vision, heart attack, and stroke. Individuals with the intensive lifestyle intervention where overall stronger and less frail than those in the placebo or drug groups. Thus, frequent moderate-intense exercise and a healthy diet can be life changing when it comes to preventing diabetes.
The American Diabetes Association (ADA) encourages persons with pre-diabetes to take part in the Diabetes Prevention program with the interventions just described to prevent diabetes.
Check out our other blog posts on how to lose weight and be more physically active:
Click here for more on how to choose a weight loss program.
Click here on creating your own physical activity routine.
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023