What are some myths about prediabetes that you hear often? Do you even know if they are myths or facts? As a registered dietitian nutritionist (RDN) and a fellow of the Academy of Nutrition and Dietetics (FAND), I am committed to dispelling as many myths as possible. Many of my relatives have type 2 diabetes, and others are probably borderline or undiagnosed.
So, let’s talk about this health condition. About 1 in 3 American adults have prediabetes. An equally disturbing fact is that more than 80% of those with prediabetes do not know they have it.
This post debunks common myths with factual, evidence-based information to help you or a loved one.
Key Takeaways:
- Prediabetes is a condition where blood sugar levels are higher than normal. However, they are not high enough to be classified as type 2 diabetes.
- Debunking myths surrounding prediabetes is crucial for understanding and managing your health effectively.
- Prediabetes does not always lead to type 2 diabetes; it can be reversed and prevented with lifestyle changes and proper management.
- While being overweight or obese is a risk factor for prediabetes, other factors such as family history, activity levels, and ethnicity also play a role.
- Prediabetes is a serious health condition that increases the risk of developing type 2 diabetes.
Myth 1: Prediabetes is Not a Serious Condition
This is one of the most pervasive myths. The fact is that prediabetes is a critical warning sign. It indicates that blood sugar levels are higher than normal yet not high enough to be classified as type 2 diabetes. It’s a clear indicator that without intervention, the risk of progressing to type 2 diabetes is significantly high.
Understanding prediabetes is the first step toward prevention and management. Indeed, it serves as a warning sign that we must change our lifestyle to prevent type 2 diabetes. Type 2 diabetes is at an epidemic level, and it leads to serious health complications. If unmanaged, possible complications include:
- Blindness
- Kidney damage
- Heart disease
- Stroke
- Amputation
| Category | Fasting Blood Sugar Levels (mg/dL) | 2-Hour Postprandial (after eating) Blood Sugar Levels (mg/dL) | A1C (%) |
|---|---|---|---|
| Normal | <100 | <140 | <5.7 |
| Prediabetes (Impaired Fasting Glucose) | 100-125 | 140-199 | 5.7-6.4 |
| Diabetes | ≥126 | ≥200 | ≥6.5 |
The chart above shows the blood sugar levels used in diagnosing diabetes and prediabetes.
Myth 2: Prediabetes Always Leads to Diabetes
A common and concerning myth is the belief that once diagnosed with prediabetes, the progression to type 2 diabetes is inevitable. The fact is that with lifestyle changes, the body has the ability to restore blood sugar to health levels.
- Change Your Diet. Adopt a diet rich in whole foods, fruits, vegetables, fiber, lean proteins, and healthy fats. It also means reducing or eliminating processed foods, sugar, and high-calorie meals.
- Increase Physical Activity. Regular physical activity a few days a week for at least 150 minutes/week helps improve insulin sensitivity. It allows the body to use insulin more effectively to control blood glucose levels.
- Lose Weight. For those who are overweight, losing even a modest amount of weight can make a significant difference. A weight loss of 5% to 7% of body weight can significantly reduce the risk of progressing from prediabetes to type 2 diabetes.
- Manage Stress. Constant stress affects blood sugar levels. It also triggers overeating and late-night snacking. So, incorporate stress-reduction techniques such as mindfulness, yoga, or deep breathing exercises to manage prediabetes.
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Myth 3: Only People who Have Excessive Weight Get Prediabetes
A widespread misconception is that prediabetes is a condition that only affects individuals who have excessive weight and high body mass index (BMI). Yes, individuals with excessive body weight are at a significant risk factor for prediabetes. However, weight is not the only risk factor. Prediabetes can develop in individuals of any body type, due to a variety of factors including genetics, age, ethnicity, and lifestyle.
Myth 4: Symptoms Will Alert You to Prediabetes
One of the most dangerous myths is that prediabetes has noticeable symptoms, alerting individuals to the presence of this condition. The fact is that there are no overt symptoms. Prediabetes often progresses silently, with few, if any, noticeable symptoms. Thus, it is important to get regular screenings for early detection and management.
Regular screenings not only facilitate the early detection of prediabetes but also provide an opportunity to reverse the condition with lifestyle interventions.
Myth 5: Only Older Adults Need to Worry about Prediabetes
Prediabetes is often associated with older adults. However, the truth is that it can affect individuals of any age. It’s important to be aware of the risk factors and take proactive steps to manage and prevent prediabetes, regardless of your age.
Recent reports show that prediabetes also affects children and adolescents. Millions children and adolescents are at risk due to excessive weight, family history of type 2 diabetes, and physical inactivity.
Myth 6: Diabetes Doesn’t Run in My Family, So I Am Not at Risk
While having a family history of diabetes increases the risk, genetics is only one risk factor. However, many families have a common lifestyle that determines your risk of developing the disease. For example, the family’s poor eating habits and physical inactivity activity patterns may increase the risk.
If you have a family history of diabetes, it means that you may be at a higher risk for prediabetes or diabetes. However, adopting a healthy lifestyle significantly reduces your risk, despite a family history.
Myth 7: If Your Blood Sugar Returns to Normal, You’re No Longer at Risk
The belief that returning to normal blood sugar levels completely eliminates the risk of prediabetes or diabetes is a misconception that could lead to complacency in managing one’s health. While normalizing blood sugar is a significant achievement that significantly reduces the immediate risk of developing diabetes, it doesn’t guarantee permanent immunity against the condition. Continued vigilance and adherence to healthy lifestyle choices are essential to maintain normal blood sugar levels and minimize future risk.
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Myth 8: Prediabetes Require Medication
Contrary to popular belief, prediabetes can be effectively managed and even reversed through healthy habits and lifestyle changes. While medication may be recommended for some individuals with prediabetes, it is not the only or primary solution. By making positive changes to your daily routine, you can take control of your prediabetes and reduce the risk of developing type 2 diabetes.
Myth 9: If Your Blood Sugar Returns to Normal, You’re No Longer at Risk
It’s a common misconception that once blood sugar levels return to normal, the risk of prediabetes or diabetes is permanently eliminated. This belief leads to a false sense of security and diminishes the importance of permanent lifestyle changes. While normalizing blood sugar levels is a significant milestone in preventing diabetes, it doesn’t provide lifetime immunity against the condition. Indeed, you must remain vigilant and committed to changing your eating and exercise habits to minimize future health risks.
Now, It’s Your Turn
Well, I hope you feel more confident and educated about the myths about prediabetes. This is a serious condition, but it is not a life sentence. Healthy lifestyle management is key to managing prediabetes. So focus on improving your diet, increasing physical activitivy, maintaining a healthy weight, and managing your stress.
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