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Turning Pre-Diabetes Around
More than 20 million people in the U.S. have
diabetes. This puts them at increased risk for heart
disease, limb amputation, blindness, and other
serious health conditions. Fortunately, you may
be able to prevent or delay type 2 diabetes -
the more common type - by making the right
lifestyle choices.
Insulin helps the body use glucose from food for energy.
In people with type 2 diabetes, the body does not make
or use insulin well. People with type 2 often need to
take pills or insulin. Type 2 accounts for 90 to 95 percent
of all diagnosed cases of diabetes. Before type 2 diabetes
sets in, pre-diabetes usually occurs. If you have pre-diabetes,
your blood sugar level is higher than normal but not high
enough to be considered diabetes. The Centers for Disease Control and Prevention estimates that about 54 million Americans currently
have pre-diabetes. The condition shouldn't be taken lightly.
Having pre-diabetes means that you are likely to develop
full-blown diabetes within 10 years. But it's not a sure
thing. Making healthy lifestyle changes can help prevent
type 2 diabetes from developing.
The Telltale Signs
The warning signs of uncontrolled type 2 diabetes include
excessive thirst and frequent urination, blurred vision,
sores that won't heal, constant hunger, unexplained weight
loss, and numbness or tingling sensations in the hands and
feet. Pre-diabetes, however, can come with no symptoms.
In some cases, a person's body shape can be a clue.
Carrying an excess amount of weight around the waist,
or having an apple-shaped figure, has been linked to
pre-diabetes and type 2 diabetes.
According to the National Diabetes Information
Clearinghouse, women who have a waist measurement
of more than 35 inches, and men whose waist size is
more than 40 inches, are particularly at risk for diabetes.
Dark patches of skin that develop behind the neck and
on the elbows or knees may also be a warning sign of
pre-diabetes. These dark patches are the result of having
excess insulin in the body. For women, excess facial and
body hair, irregular menstrual cycles, severe acne, and
fertility problems may also be signs of the condition.
Risk Factors
The risk for diabetes and pre-diabetes increases with
age. The ADA recommends blood glucose screening for
everyone at age 45. People younger than age 45 should
also talk with their health care provider about getting
tested for diabetes or pre-diabetes, particularly if they
have one or more of the following risk factors:
- Weight. Being overweight or obese is one of the most common risk factors for pre-diabetes. About 80 percent of people with type 2 diabetes are overweight.
- Inactivity. Being inactive or exercising fewer than three times a week increases your risk for diabetes.
- Family history. Having a parent or sibling with type 2 diabetes increases your risk for the disease.
- Race. Although it's unclear why, people from certain ethnic backgrounds are at increased risk for diabetes, including African-Americans, Asian-Americans, Hispanics, American Indians and Pacific Islanders.
- High blood pressure. People who have a blood pressure of 140/90 mm Hg or higher are at increased risk.
- Blood cholesterol and triglyceride levels. People with an HDL (or "good") cholesterol level of 35 mg/dL or lower, or a triglyceride level of 250 mg/dL or higher, have a higher risk for diabetes.
Lifestyle Changes Help
The most important steps to reducing the risk for
pre-diabetes and type 2 diabetes involve changes to diet,
activity level and behavior. You may be able to avoid or
reverse complications through these steps:
- Manage your blood sugar level. Eat a balanced diet. Focus on vegetables, fruits, and whole grains. Because they are high in soluble fiber, they can help control blood insulin and glucose levels.
- Stay active. Get at least 30 minutes of moderate physical activity every day. Exercise helps reduce insulin resistance.
- Lose excess weight. You can improve your blood sugar level and reduce your risk for cardiovascular disease by losing as little as 5 percent of your body weight. See the recipes on this page for some healthy suggestions.
Talk with your doctor if you have questions about
pre-diabetes or type 2 diabetes, or to come up with a
healthy lifestyle plan for you.
Minestrone Soup
 Ingredients
1/4 cup olive oil
1 clove garlic, minced, or ¹/8 tsp. garlic powder
1 1/3 cups coarsely chopped onion
1 cup coarsely chopped celery and leaves
1 can (6 oz.) tomato paste
1 tbsp. chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4 cups shredded cabbage
1 can (1 lb.) tomatoes, cut up
1 cup canned red kidney beans, drained and rinsed
1 cup frozen peas
1 cup fresh green beans
dash hot sauce
11 cups water
2 cups uncooked, broken spaghetti
Serves 16.
Directions
- Heat oil in a 4-quart saucepan.
- Add garlic, onion and celery and saute about 5 minutes.
- Add all remaining ingredients except spaghetti, and stir.
- Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
- Add uncooked spaghetti and simmer for two to three minutes only.
Each serving provides: 153 calories, 4 g total fat, less than
1 g saturated fat, 0 mg cholesterol and 191 mg sodium.
Mediterranean Diced Salad
 Ingredients
1 19-oz. can of chickpeas (also called garbanzo beans)
1 red pepper
1 cucumber
2 stalks celery
1 cup halved grape tomatoes
Juice of one large lemon, about ¼ cup
1 tbsp. white vinegar
2 tbsp. olive oil
½ cup chopped fresh parsley
Serves six.
Directions
Drain and rinse chickpeas and put in a large mixing bowl.
Core red pepper and dice into half-inch squares. Add to
bowl. Peel and chop cucumber; slice celery lengthwise
and chop. Add to bowl. Add halved grape tomatoes.
In a measuring cup or small bowl, whisk lemon juice,
vinegar and olive oil. Pour over salad ingredients. Toss
well to coat all ingredients. Add parsley and mix again.
Refrigerate until ready to serve. Season to taste.
Each serving provides: 142 calories, 4 g protein, 6 g fat, 0 mg
cholesterol, 18 g carbohydrate, 5 g fiber and 208 mg sodium.
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