Pre-diabetes
Prediabetes is also sometimes called borderline diabetes. Higher than normal blood sugars can be detected via blood tests. You are unlikely to be experiencing any symptoms with prediabetes.
What do I need to do?
We recommend you sign up to the NHS Diabetes Prevention Programme. This is a series of education sessions offered for free by the NHS to help you make the changes you need to prevent you becoming diabetic. We have had many patients complete the course and the feedback is invariably excellent.
Step 1: Know Your Risk
Diabetes UK works with the NHS to provide an excellent risk calculator. If your results show you are at moderate or high risk, you will be eligible to self-refer for a free place on Healthier You - the NHS Diabetes Prevention Programme.Â
Step 2: Manage Your Weight
Being overweight increases your risk of type 2 diabetes. Losing just 5% of your body weight can significantly reduce your risk of developing type 2 diabetes. Making healthier food choices or being more active can be positive changes to help you lose weight.
Step 3: Eat a Healthy Balanced Diet
There is no 'pre-diabetes diet', but there are several diets that have been associated with a decreased risk of type 2 diabetes:
- ​Mediterranean diet
- Vegan and vegetarian diets
- Nordic diet
The main theme of these diets is to cut down on foods that increase your risk, such as red and processed meat, refined carbs and sugar or sweetened drinks and instead focusing on eating fruit and veg, wholegrains and pulses like lentils or beans.
Step 4: Be More Active
Spending a lot of time sat down is associated with a increased risk of type 2 diabetes. A few small changes can help decrease your risk, such as going for walks, taking the stairs or taking phone calls stood up.
Diabetes UK has lots more helpful information on how to decrease your risk, including exercise tips and healthy recipes.