It is important for you to be aware of the signs and symptoms of pre-diabetes. According to the Centers for Disease and Control more than 79 million people have pre-diabetes and more than 80% are unaware they have it. The key variable with prediabetes is high glucose levels. A normal fasting blood glucose target range for an individual without diabetes is 70-100 mg/dL (3.9-5.6 mmol/L). The ADA recommends a fasting plasma glucose level of 70–130 mg/dL (3.9-7.2 mmol/L) and after meals less than 180 mg/dL (10 mmol/L).
To help on the nutrition side try these tips for cutting back on sugar. Start reading all food labels and be aware of your portion sizes. Cut back on added sugar by limiting your daily intake to the following:
- Women – Consume 100 calories/day/added sugar (25 grams)
- Men – Consume 150 calories/day/added sugar (38 grams)
Take a measurement around your waist and hips; men need to be less than 40 inches and women should stay below 35 inches. You can also monitor your waist to hip ratio once you have these two measurements.
Your goal over the next 6-8 weeks is to add 30 minutes a day of exercise, cut back on the added sugars and take a pre/post W/H measurement.