Pre Diabetes occurs when blood glucose levels are higher than normal, but not high enough to be diagnosed as Type 2 Diabetes. People with Pre Diabetes have an increased risk of developing Type 2 Diabetes and are at a higher risk of having heart disease. Making & maintaining lifestyle changes is the most effective way to reduce the risk of Pre Diabetes progressing to Type 2 diabetes.
If you are overweight, aiming for a 5% weight loss reduces Type 2 Diabetes risk by 50%. Reduce your calorie intake by cutting down on your intake and keeping as active as possible.
Carbohydrates are the easiest source of fuel for your body and are a source of vitamins and fibre. The high fibre starchy foods help maintain your digestive system and prevent problems such as constipation. Carbohydrates are digested and absorbed as glucose into the bloodstream – some quickly (sugary foods) and some slowly (starchy foods). Choose slowly absorbed starchy carbohydrates as these are converted to glucose at a slower rate. These choices include:
Do not add salt to your food and limit the amount of processed foods you eat.
Choose unsaturated fats or oils, especially monounsaturated fat, e.g. olive and rapeseed oil, as these types of fats are better for your heart. Fat contains a large amount of calories, so eating less can help you lose weight. To cut down on your fat intake here are some tips:
No more than 2 to 3 units / day, with no more than 14 units of alcohol per week.
1 unit = ½ pint beer/cider/lager (normal strength), 1 small glass of standard strength wine 8/9% (125ml), 25ml measure of spirits.
Always choose a low calorie / sugar free / diet mixer, e.g. low calorie / diet tonic, diet lemonade / cola.
All types of alcoholic drinks are high in calories, so if you are trying to lose weight it is best to reduce your intake. Try to have at least 2 alcohol free days per week.
Many foods labelled as low fat, but are often high in sugar. Also, low sugar products can be high in fat, so both are best avoided. Keeping a healthy balance can be difficult so using food labels can help to make appropriate choices. Use the following as a guide.
Regular physical activity can help with weight management, reducing blood glucose levels and lowering cholesterol levels. Evidence continues to support being physically active every day, working to achieve a minimum of 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity per week.
The information in this leaflet is for guidance purposes only and is in no way intended to replace professional clinical advice by a qualified practitioner.