Prediabetes is a health condition, where blood sugar levels are higher than normal. A normal blood sugar level ranges 80-139 mg/dL before a meal and less than 180 mg/dL two hours after the start of a meal. Prediabetes is diagnosed at 100-125 mg/dL, whereas 126 mg/dL or higher on two separate tests indicates diabetes. If you're already at a prediabetes level, without necessary measures, it can progress into diabetes soon. The good news is prediabetes is reversible and changes in diet and food habits can significantly reduce your risk of diabetes.
Also Read: Growing Scare Of Prediabetes In Young Population, Doctor Shares Risks and Prevention Tips
Prediabetes Prevalence
According to a review, published in Diabetes Care, the global prevalence of impaired glucose tolerance (IGT) was estimated at 7.3% of the adult population in 2017 (35.21 crore individuals). By 2045, the prevalence is anticipated to increase to 8.3% of the global adult population, which is equivalent to 58.7 crore individuals.
In America, approximately 9.6 crore American adults have prediabetes currently, as per the US Centers for Disease Control and Prevention (CDC). Unfortunately, more than 80% of people with prediabetes don’t know they have it.
In India, about 14% of the population has prediabetes, according to the National Urban Diabetes Survey.
Foods And Dietary Habits To Adopt For Prediabetes Reversal
Dr Rajkumar, Senior Consultant-Internal Medicine, Indian Spinal Injuries Centre, New Delhi, calls prediabetes an opportunity. to make amends and take proactive steps to prevent or delay the progression to diabetes.
"It serves as a call to make important lifestyle changes, such as adopting a healthier diet, increasing physical activity, losing weight if necessary, and quitting smoking if applicable. These changes can help improve insulin sensitivity, regulate blood sugar levels, and reduce the risk of developing diabetes and associated complications," he explains.
Also Read: A Step Away From Type-2 Diabetes: Warning Signs Of Prediabetes
Dr Satyam Chakraborty, Consultant Endocrinology, Fortis Hospital, Kolkata, says, “Diet is crucial in combating prediabetes, contributing over 95% to its reversal. One needs to adopt sustainable dietary habits that can be maintained throughout one's life.”
Some of these include:
- Consuming diets rich in proteins, such as legumes (like rajma)
- Including non-starchy vegetables, such as leafy greens
- Adding healthy carbohydrates like whole grains and quinoa
- Eating lean protein, such as chicken, turkey, fish or tofu
- Saying 'no' to sugary foods and beverages
- Adopting portion control
- Incorporating fibre-rich foods like fruits, veggies, and whole grains
- Limiting saturated and trans fat
Dr Chakraborty recommends exercising regularly along with dietary changes. “It is important to understand that once an individual progresses from prediabetes to diabetes, reversal becomes challenging, or impossible in many cases. Hence, proactive dietary interventions during the prediabetic stage are crucial,” he concludes.