Diabetes prevention: How to know if you are at risk and what to do about it.

When you eat food, your body breaks it down into glucose, which is the simplest form of sugar and the body’s preferred source of energy.

In a healthy body, as glucose enters the bloodstream, the pancreas responds by releasing insulin. This hormone helps move glucose from the blood to your muscles and tissues, thereby lowering your blood sugar. But if you have diabetes, your body either isn’t able to make enough insulin or your cells no longer respond to it. (1) As a result, your blood sugar remains high, which can be harmful in the long run.

How do I know if I have diabetes?

Simply put, the only way to know if you have diabetes or are at risk for it is to take a blood test. During your annual physical, your healthcare provider will usually order blood tests to make sure your blood sugar levels fall within the normal range. Examples of tests that diagnose diabetes include (2):

• A1C: Also known as hemoglobin A1C or HbA1C, this test looks at your average blood sugar levels over 3 months.
• Fasting plasma glucose (FPG): This test requires you to fast for a minimum of 8 hours and looks at what your blood sugar level is at any given point in time.
• Oral glucose tolerance: In addition to measuring your FPG, this test involves drinking a sugary liquid and taking another blood sample after 2 hours.
• Random plasma glucose: If you have symptoms, a provider may use this test to see what your blood sugar is at any given point in time without fasting.

Risk factors for diabetes.

While test results that confirm you don’t have diabetes are ideal, they don’t necessarily mean that you’re not at risk of developing it later on. Here’s what you need to know about diabetes risk factors for Type 1 and Type 2 diabetes. (3)

Type 1 Diabetes.

Although the full extent of risk factors isn’t clear yet, what we do know is that this is an autoimmune condition (where the immune system attacks itself) that can affect people of any age. In fact, it tends to take root in children and young adults. Having a family member with Type 1 diabetes may also raise your risk for it.

Type 2 Diabetes.

According to the CDC, almost 95% of people with diabetes have Type 2 diabetes. (4) Risk factors for this type include:

• Age: Being 45 or older raises your risk.
• Race: African American, Hispanic or Latino, Native American, and Asian American people tend to be at higher risk, among other racial groups.
• Physique: Having extra weight can increase the likelihood of developing Type 2 diabetes.
• Physical Activity: Exercising less than 3 times per week
• Family history: Having a parent or sibling with Type 2 diabetes can also put you at risk.
• Health conditions: If you have non-alcoholic fatty liver disease or have had gestational (during pregnancy) diabetes, your risk of developing this type of diabetes goes up.

What are the early signs of diabetes?

Recognizing common symptoms of diabetes is key to getting diagnosed and treated early on.(5) Some early signs to look out for include:

• Frequent urination (peeing), especially at night
• Dry mouth and thirst
• Tingling sensation in the hands or feet
• Blurry vision
• Fatigue
• Unintentional weight loss
• Dry skin

Be sure to share all of your symptoms with a healthcare provider, so they can come up with a treatment plan that works for you.

What can I do to prevent diabetes?

Whether you have a risk of developing diabetes or already have it, the good news is, you can prevent or manage diabetes through simple diet and lifestyle modifications.(6)

1. Choose complex carbs (carbohydrates).

Simple carbs like sugary foods and beverages and many packaged snacks break down quickly in the body, causing your blood sugar to rise very quickly. On the other hand, eating complex carbs like quinoa, sweet potatoes, and beans is one way to prevent sharp increases in blood sugar. (7) This is because they’re made up of longer chains of sugar that take longer to digest.

2. Try to add healthy fat or protein to your carbs.

Similar to complex carbs, adding a healthy fat or protein is another strategy to help your blood sugar rise gradually. (8,9) For example, if you like eating toast, you can top it with avocado and spices or nut butter and berries.

3. Check nutrition labels for added (and hidden) sugar.

Cane sugar, honey, and syrups may be easier to spot, but there are many sweeteners that go unnoticed. (10) Here is what you’ll want to look out for in the ingredients section of food labels:

• Anything ending in -ose: Fructose, sucrose, and maltose are other types of sugar that are often added to packaged foods.
• Anything ending in -ol: For the most part, ingredients with this suffix mean they’re sugar alcohols. Though they’re lower in calories than most sugars, most don’t digest well.

You’ll also want to look for the “added sugar” line on nutrition labels. The Dietary Guidelines for Americans recommend that only 10% of your daily calorie intake should come from added sugars. (11) Instead, sticking to whole foods and fruits, which have natural sugars, is a better bet.

4. Load up on fiber.

Fiber adds bulk to your meal, keeping you satiated, and also helps curb blood sugar spikes. (12) Some sources of fiber include:

• Leafy green veggies, like kale, spinach, broccoli
• Nuts, like walnuts and almonds
• Wild and brown rice
• Berries and other fruit

5. Exercise

Physical activity can help you balance your blood sugar better and make your body more responsive to insulin. (13) Some ways to add movement to your day include brisk walking, dancing, riding a bike, yoga, pilates, swimming, mowing the lawn, or doing housework.

Download the Rightway app and connect with a health guide today if you have any questions or need support.

Sources:

[1, 4] Centers for Disease Control and Prevention. (2022). What is diabetes?.

[2] National Institute of Diabetes and Digestive and Kidney Diseases. (2022). Diabetes tests and diagnosis.

[3] Centers for Disease Control and Prevention. (2022). Diabetes risk factors.

[5] Centers for Disease Control and Prevention. (2021). Diabetes symptoms.

[6] Centers for Disease Control and Prevention. (2021). National Diabetes Prevention Program.

[7] American Diabetes Association. (n.d.). Get smart on carbs.

[8] Risérus, U., et al. (2009). Dietary fats and prevention of Type 2 diabetes. Progress in Lipid Research.

[9] Cleveland Clinic. (2022). What to eat if you’ve been diagnosed with prediabetes.

[10] Johns Hopkins Medicine. (n.d.). Finding the hidden sugar in the foods you eat.

[11] Dietary Guidelines for Americans. (2015 - 2020). Cut down on added sugars.

[12] Centers for Disease Control and Prevention. (2022). Fiber: the carb that helps you manage diabetes.

[13] Centers for Disease Control and Prevention. (2021). Get active!