Prediabetes: How To Make A Plan

Prediabetes definition

Prediabetes means that your blood sugar level is higher than normal but not yet high enough to diagnose type 2 diabetes. Without lifestyle changes, people with prediabetes will almost certainly progress to type 2 diabetes. If you have prediabetes, the long-term complications from diabetes; especially to your heart, blood vessels, nerves and kidneys may already be starting.

A Glycated Hemoglobin (A1C) test result of between 5.7 and 6.4 percent is considered prediabetes. Also, a fasting blood sugar level from 100 to 125 mg/dL (5.6 to 7.0 mmol/L) is considered prediabetes. This result is sometimes called impaired fasting glucose.

If you fall into this category, what can you do? First thing is to make a plan and commit to it. Identify your personal habits that are contributing to these levels and plan to counteract them immediately. It is not enough to get prescribed medication and take it to try and counteract your lifestyle.


Prediabetes Plan

To figure out what needs to be included in your plan, you need to know yourself and be honest with yourself. Is your diet the weak point? Do you eat too many carb and sugars and high glycemic index (GI) foods. (The glycemic index (GI) is a scale from 1-100 that ranks carbohydrate-rich foods by how much they raise blood glucose levels.  Some carbohydrate foods are digested quickly, and others more slowly. The ranking is based on how the carbohydrate food when digested compares to the standard food, which is either white bread or pure glucose.  



White bread and glucose have been given the highest possible rating of 100 on the glycemic index because they raise blood glucose levels higher and quicker than most other foods.)

Is exercise your problem? Do you lead an inactive lifestyle? Are you overweight or even obese? Do you smoke? Do you have the right nutritional support for your body? 



Do you see why you have to be on board with this, and why there is no "one size fits all" solution? Nobody knows you as well as you do. You just need to be honest.

Some examples of things included in a prediabetes plan are:

  • Monitoring your diet for the foods you eat, and their ranking on the glycemic index (GI).
  • Monitoring the volume of food you eat.
  • Finding alternative foods for the moments when you would stress eat, dine out, snack, or crave. Having a selection of "go-to" foods and snacks will pay dividends.
  • Cut down or quit smoking altogether, if you can.
  • Have a daily exercise plan, but mix it up so you don't get bored and stop exercising.
  • Support your body's nutrition with effective and appropriate supplements.
  • Make a list of food combinations that you like, that can also LOWER BLOOD SUGAR.
  • Schedule regular checkups with your physician, to monitor changes in weight, blood pressure, A1C and glucose levels.
  • Get your family involved. If you are feeding everyone in a similar manner, it is easier than cooking 2 or 3 different meals. It's cheaper too.


Pre Diabetes Plan - Further Information

If you found this useful, we have a series of articles that can be part of your front-line defence against the journey to Diabetes. Prediabetes is reversible, but only you can provide the determination to do it. Make a plan!