Tips for Diabetes Prevention

Are you at risk for Type 2 Diabetes?

1 in 3 Americans has prediabetes and most people are unaware that they have the condition. Prediabetes is a health condition where a person’s blood sugar level is higher than normal but not high enough to be diagnosed with diabetes. If you have prediabetes, you are at risk for developing type 2 diabetes, as well as heart disease and stroke.

Prediabetes is reversible! It is important to know if you have prediabetes so you can take action to reverse it. Your health care provider can take a blood test to help with diagnosis. Assess your risk at cdc.gov/prediabetes/risktest.

Measuring Blood Sugar

The A1c blood test measures blood sugar levels and is one of the tests used to diagnose diabetes and prediabetes.

Normal: below 5.7%

Prediabetes: 5.7% - 6.4%

Diabetes: 6.5% or higher

The Diabetes Plate Method

One way to reverse prediabetes is by making changes to your Plate Method as a tool to plan your meals. The Diabetes Plate plate and can help you manage portion size and blood sugar eating habits. Use the Diabetes Method is based on a 9-inch evels.

1. Half your plate is non-starchy vegetables like leafy greens, peppers, asparagus, or broccoli
2. One-quarter of your plate is lean protein like eggs, fish, poultry, lean cuts of red meat, or tofu.
3. One-quarter of your plate is carbohydrates like whole grains (brown rice, quinoa), beans, or starchy vegetables.

On the side:

Dairy - Low-fat dairy like skim or 1% milk, reduced-fat cheese, and yogurt.

Fruit - Whole, fresh or frozen fruit like kiwis and berries.

1. Rethink Your Drink -Limit sugar-sweetened beverages drinks, and juice. like soda, sports Instead, add more water to your day and choose unsweetened or lightly sweetened options like coffee or tea.
2. Choose Whole Grains - Choose whole-grain options such and as whole-wheat bread or pasta. Whole grains are high in fiber help control blood sugar levels. Aim to choose whole grains at least half of the time.
3. Choose Healthy Fats - Using unsaturated fats when cooking, instead of saturated fats, 2 diabetes. can help prevent TypeTry cooking with liquid oils like olive oil instead of butter or margarine.
4. Move More Often - Moving your body can promote weight loss, lower blood sugar, and support overall health. Try to be physically active at least 30 minutes a day, 5 days per week.
5. Consider Portion Sizes - Limit portion sizes by using MyPlate and Nutrition Facts Labels. Meals should be a balance of carbohydrates, proteins, and healthy fats.
6. Fuel with Fiber- Foods high in fiber, like non-starchy vegetables, whole grains, legumes, and fruits, take longer to digest, keep you full longer, and help control rises in your blood sugar levels.
7. Eat Lean Meats - Consume lean meats like fish or chicken instead of red meats and processed meats. Choosing lean proteins can help lower the risk of Type 2 diabetes.
8. Remember Your Why - Making a change takes work. Remember who and what motivates you to prevent Type 2 diabetes as you work to live a healthy lifestyle.

The VCE Diabetes Prevention Program can help you put these tips into action in a supportive learning environment. Scan the QR code or go to ext.vsu.edu/dpp to learn more about the VCE Diabetes Prevention Program.