Can You Reverse Pre-Diabetes?

I would like to talk about a subject that is very dear to my heart... Borderline Diabetes or Prediabetes .

In 1996, I went to my doctor for a routine checkup. About two days after, I got a call from him telling me that I had borderline diabetes. The news concerned me of course. But I decided to do something about it. I changed my bad eating habits. One year later I went back to the same doctor and got a clean bill of health. Many years have come and gone, and my blood sugar level is still normal.

What Is Borderline Diabetes?

Pre-diabetes or borderline diabetes is when a person's blood sugar levels are higher than normal but still not high enough to show diabetes.

While pre-diabetes is a reversible condition, if neglected, it can lead to diabetes so it should not be taken lightly.

Before a doctor test your blood sugar level they tell you to fast for 6 to 8 hours so you get an accurate blood sugar result.

Normal blood sugar levels should measure between 70 – 100 mg/dl (milligrams per deciliter) after the fasting glucose test. On the other hand a person with prediabets will have a blood sugar reading of 100-125 mg/dl after the fasting glucose test. Anything above 126mg/dl is considered diabetic levels.

Are there any symptoms?

Most people with prediabetes do not have symptoms, which is one of the reasons I recommend everyone getting a yearly medical checkup. I am convinced that there are millions of people walking around with borderline diabetes and don't know it. Sad to say that most of these people will wait until the full fledged disease develops in their body before doing anything about it.

Do Not Play with Your health

Diabetes is a serious condition. The full fledged disease does have symptoms. These symptoms may include: excessive thirst and increased urination, feeling tired, weight fluctuations, blurred vision, slow-healing sores or frequent infections, and tingling of the hands and feet. If you're experiencing any of these diabetes symptoms, please see your doctor right away. Diabetes can lead to a host of complications including heart disease, blindness, kidney failure, and loss of sensation in the hands and feet.

Who is at Risk for Borderline or Prediabetes?

Risk for borderline or Prediabetes include the following: being overweight, a family history of diabetes, African Americans, Native Americans, Hispanic Americans, Asian Americans and Pacific Islanders also have an increased risk of developing diabetes during their lifetimes.

I read somewhere that in 2005 diabetes was the second leading cause of death among Jamaicans. Being of West Indian decent, I know that we eat a lot of processed starchy foods. I also know this to be true among Hispanic Americans. Both diets are similar. I am of the belief that this is one of the reasons why diabetes is very high among these groups.

What to Eat and What to Avoid

If you are prediabetes or borderline or a diabetic, I recommend that you watch your sugar and processed starch intake. Research has shown that starches like potatoes and white bread can raise your blood sugar level. This maybe because our body converts starch into sugar.

The reason it is wise to stay away from most cakes, crackers, biscuits, cookies, and pie crust is because they are made from processed grain (flour). Also, most cakes and cookies have a lot of sugar in them. Whole grains or legumes whole are much better for you because they are not processed thus your body breaks these starches down at a slower rate than processed grain.

Most vegetables don't affect blood sugar as severely.

The best cereals are cold cereals that is mostly fiber. For example, shredded wheat made with 100% whole grain wheat or wheat bran. I recommend the one that has no added sugar or salt.

It is said that "there is no official diabetic diet to follow". I agree. Nevertheless, I think the recommendations above are good guidelines. It's also a good idea to work with a dietitian, doctor or your health care team to find what works best for your own individual case.

Other Steps You May Need To Take

In 1996 when my doctor told me I had borderline diabetes, he said that I should read some good books on healthy eating. I took his advise and applied what I learned to my life. It worked! However, some of you reading this article may need to include other steps such as starting a weight loss program or, and starting a regular exercise program. Your exercise program should combine something aerobic and muscle strengthening. Talk to your doctor. These three simple steps may be all you need to prevent you from turning into a diabetic.