Your doctor broke news you didn’t want to hear: you have prediabetes, a condition where blood sugar is elevated, but not high enough to be considered Type 2 diabetes. The thing is, with that info, you’re one of the lucky minority. Prediabetes is common, affecting 96 million American adults, according to the Centers for Disease Control and Prevention, but just 20% are aware that they have it.
While genes strongly influence whether someone develops prediabetes and Type 2 diabetes, you have some control, says Jill Weisenberger, M.S., RDN, CDE, author of Prediabetes: A Complete Guide.
“Even for those with a strong family history, lifestyle habits can prevent or delay the onset of Type 2 diabetes. And a delay can mean less medications for fewer years and fewer complications,” she says. The goal: reduce insulin resistance and preserve beta cell function (beta cells are pancreatic cells that produce insulin).
Losing just 5% of your body weight can decrease your risk of developing Type 2 diabetes, says the CDC, in part because a healthier weight generally means better insulin sensitivity. However, improving insulin sensitivity goes beyond the number on the scale. Here are three ways to start.
You may be prepared for a lifetime of breaking down your food by numbers (calories, fat, carbs), but “that’s much too simplistic and is likely to take you off course. Food quality is your best bet to improve insulin sensitivity,” Weisenberger said. There’s no need to be afraid of.