ALTHOUGH the term is called prediabetes, it is a serious health condition where your blood sugar levels are above the normal range, just not high enough to be diagnosed as type 2 diabetes.
It is not to be taken lightly, as prediabetes could lead to irreversible long-term damage to your heart, blood vessels, eyes and kidneys if left unmanaged. However, the good news is that this lifestyle disease can be reversed or entirely prevented if you know your health condition.
As prediabetes is nearly always asymptomatic, most people are unaware they have the condition, the number of prediabetes cases has increased three-fold from 8.8% in 2015 to 23.6% in 2019(1), almost a quarter of the population at risk of type 2 diabetes.
Here are three common beliefs as to why prediabetes is often overlooked:
1) Only people with obesity and the older population need to worry about diabetes
People often assume that young age and a slim body shape is equivalent to a healthy body, but this is not necessarily the case, as your genes and lifestyle choices play also play key roles.
Statistics show that you are two to six times more likely to develop type 2 diabetes if you have a family member with diabetes(2).
Typically, being overweight (BMI of >23kg/m2) or obese (BMI of >27.5kg/m2)(3) are indicators of diabetes. At the heart of this is insulin, a hormone created by your pancreas that controls the amount of glucose in your bloodstream at any given moment.
The more excess weight you have, the more resistant your muscle and tissue cells will be to your insulin hormone. That said, it is still possible to be insulin resistant without being overweight or obese.
Visceral fat, usually visible around the belly, is known to be associated with insulin resistance, which can progress to glucose intolerance and later type 2 diabetes(4).
2) Medication is the only effective treatment for prediabetes
Contrary to popular belief, lifestyle changes, including healthy eating and weight loss, are the most effective interventions for treating or reversing prediabetes.
Unsurprisingly, a lack of physical activity has been directly linked to increased insulin resistance. Small steps make a huge difference – it was outlined in The World Journal of Diabetes that walking for at least 150 minutes per week was shown to reduce the risk of type 2 diabetes by approximately 50%(5).
3) If you have no symptoms, you don’t have to manage your diet
Many people live with prediabetes for years and show no clear symptoms.
Due to this, prediabetes often goes undetected until serious health problems arise.
Dietary management and meal planning is a crucial part of making healthier food choices.
Eating a variety of foods, including fresh fruits and vegetables, whole grains and lean proteins are essential to meeting your daily nutritional needs while keeping diabetes at bay.
Associate Prof Dr Barakatun Nisak Mohd Yusof, the deputy dean of UPM’s Faculty of Medicine and Health Sciences, shared, “It’s not just how much you eat, but the type of carbohydrates you eat.
“For people with prediabetes, the body has a challenge in managing the blood sugar level after a meal.
“Prioritise carbohydrates with a low glycemic index (GI) and practice portion control. Food with low GI contain carbohydrates that take the body longer to break down and are less likely to cause a rapid fluctuation in blood sugar levels.
According to Rachel Liu, medical affairs executive and dietician of Nestle Health Science Malaysia, maintaining a balanced blood sugar level through careful nutritional intake is an essential component of diabetes management.
“As a complete meal replacement solution, Nutren untuk Diabetik has a low GI of 28 and contains all the vitamins and minerals to deliver a nutritionally balanced diet, for a balanced meal,” she added.
Want to learn more about prediabetes?
Catch Prof Dr Nisak, Rachel Liu and Chef Zam at 3pm, Nov 27, at The Star Live on Web World Diabetes Day: Your Chance to Reverse Prediabetes virtual event.
Moderated by actress, turned women’s wellness influencer, Sarah Lian, the panelists will host a lively discussion on preventing prediabetes from becoming diabetes.
Be one of the first 500 to register and attend to receive a complimentary Nestle Health Science goodie bag.
Register HERE to learn more about prediabetes now.
References
(1) *Over 7.5 million More Malaysians at Risk of Developing Diabetes in the Near Future,
Yahoo News - https://malaysia.news.yahoo.
*CAP Urges Malaysians to Make Lifestyle changes, as Diabetes Can Cause COVID-
19 Complications, The Star – https://www.thestar.com.my/
(2) Preventing Type 2 Diabetes, Diabetes.org - https://www.diabetes.org.uk/
(3) Malaysian Clinical Guidelines, Management of Obesity, Ministry of Health Malaysia - https://www.moh.gov.my/moh/
(3) Visceral Fat, Diabetes.co.uk - https://www.diabetes.co.uk/
(5) Daily physical activity and type 2 diabetes: A review, World Journal of Diabetes - https://www.ncbi.nlm.nih.gov/
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