Survey estimates incidence of prediabetes in India is 14%
Prediabetes is as worrisome as diabetes and needs to be controlled before it progresses. The prevalence of prediabetes is increasing in the country among young adults especially.
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As per the National Urban Diabetes Survey, the estimated prevalence of prediabetes is 14 per cent in India. In the US it has been estimated that 70% of the 84 million people who already are prediabetic are likely to develop diabetes in the long term, which proves that the likelihood of prediabetes progressing to diabetes is much higher.
How to identify prediabetes since it's an asymptomatic condition?
Prediabetes is an asymptomatic condition and several symptoms associated with it overlaps with other complications due to which it is easily overlooked.
However, to minimize the risk of getting diabetes, it is very important to find out if you have it or not.
There are few signs which are closely associated with prediabetes though it can indicate some other complications. These signs are: pigmentation in the skin around neck and armpits which is known as acanthosis nigricans, weight gain, increased weight around abdomen region, skin tags around neck, sugar craving, lack of energy, listless, body pain, headache, and feeling drowsy after a heavy meal.
Prediabetes management: Foods you should eat
If you have been diagnosed with prediabetes, it is very important to start taking care of your diet because your body is already susceptible to diabetes and the disease progresses rapidly.
Diabetes or prediabetes the body has difficulty in lowering the blood sugar spike after meals. Hence you need to keep an eye on the carbohydrate intake in order to manage the blood sugar spikes.
Include more fibre rich foods like beans, legumes, lean meat, whole grains, and seasonal fruits and vegetables so that you remain full for a longer time. This reduces the untimely and unhealthy cravings.
You should also know the glycemic index of the food. The glycemic index or GI of a food is used to determine how it could affect your blood sugar. In general it is believed that foods with high GI affect raise blood sugar and vice versa.
Prediabetes management: How you should eat
Always take care of your portion sizes. Eat small portions in regular intervals instead of one huge portion at one go.
This spaces out the meal timings and improves the body’s ability to handle the sugar level.
Do not eliminate carbohydrates entirely from your diet as they are crucial in giving you energy. Instead of that eat smaller portions of these energy giving food.
In addition to this, one should include lots of water before and after meals and also throughout the day.
Prediabetes management: Diet and exercise go hand in hand
Diet and exercise go hand in hand. You can never get the full benefits of either one of them without incorporating the other one.
Health organisations have suggested that adults should get at least 150 to 300 minutes of moderate-intensity aerobic activity per week or 75 to 150 minutes of vigorous-intensity aerobic activity per week or an equivalent combination of moderate- and vigorous-intensity aerobic activity each week.
Do not push yourself to vigorous exercise. Low impact activities like walking, jogging, and even dancing can also be helpful to prevent the onset of diabetes.
Prediabetes tests
Diagnosis of prediabetes is done through the same blood tests which are done for diabetes. In case you are doubtful about your blood sugar level you can consult your doctor and do Hba1c, fasting blood glucose and postprandial glucose test.
These tests will give an estimate of blood sugar level during the fasting period, the way your body responds to sugar after a meal and the blood sugar profile in your body for over 2-3 months.