November has been recognized as National Diabetes month since 1975, highlighting the critical need for awareness or action. During this month, there is an emphasis on the importance of comprehensive care, prevention, and improving quality of life for all people affected by diabetes.

Diabetes is a growing public health challenge in the US. The lastest statisftics paint a clear picture of this issue:

• Total Affected: An estimated 38.4 million people in the US have diabetes (11.6% of the population)
• Undiagnosed Cases: Approximately 8.7 million adults (22.8% of all adults with diabetes) are unaware they have the disease. This means nearly one in four people with diabetes are undiagnosed.
• Prediabetes: A staggering 97.6 million adults aged 18 years and older have prediabetes, that's more than 1 in 3 US adults. For those aged 65 and older, this number rises to nearly half of the population: 27.2 million people, or 49% of seniors.

Here at Seattle Sutton’s Healthy Eating, we understand the importance of Diabetes education, especially for Prevention! If you’ve been recently diagnosed with Prediabetes, there is strong evidence that healthy eating and lifestyle changes can reverse your Prediabetes and prevent Type 2 Diabetes!

What is Prediabetes?

 Prediabetes is characterized by a blood sugar level higher than normal but not high enough to meet the criteria for Type 2 Diabetes. This is typically an A1c result between 5.7% to 6.4%. An A1c of 6.5% or more indicates Diabetes.

By the time someone develops Type 2 Diabetes, irreversible damage to arteries, kidneys, and other organs may have already begun. A diagnosis of prediabetes is a powerful warning and an opportunity to take action.

It is important to know if you have Prediabetes because it may lead to Diabetes. However, a study from Stockholm, Sweden, found that merely being told you are "at risk" is often not enough motivation. True change comes from having the tools and support to implement real, sustainable lifestyle change. Giving you tools and support is what I hope to do in this Seattle Sutton’s Healthy Eating Blog!

Know the Risks

An estimated one-tenth of US adults, 37 million people, have Type 2 Diabetes, and the Center for Disease Control (CDC) expects that to rise to one-third of adults by 2050. Though the metabolic processes are not fully understood, being overweight and inactive are significant risk factors.

The risks of poorly managed Type 2 diabetes are:

• heart disease
• blindness
• kidney failure
• strokes
• amputations

Here at Seattle Sutton, we believe that rather than wait for a type 2 diabetes diagnosis, we should encourage everyone, not just those with Prediabetes, to consider prevention as a fundamental aspect. What does prevention mean? Living a healthy lifestyle.

4 Healthy Lifestyle Steps to Help Reverse Your Prediabetes

The CDC's National Diabetes Prevention Program (DPP), is a proven, yearlong program designed to help people adopt healthy lifestyle habits. The core of this program centers on 4 important courses of action which have been found to be the key in reversing Prediabetes:

1. Prioritize Physical Activity

Sedentary habits are a major factor in the increasing rate of diabetes. Increasing your activity level improves your body's sensitivity to insulin.

The Goal: Aim for 150 minutes of moderate-intensity physical activity each week (e.g. 30 minutes, 5 days a week)

Actionable Tip: Walking is one of the best forms of accessible activity. Find something you enjoy and can sustain long-term. Even short, frequent bursts of activity count!

2. Manging Stress

According to the American Diabetes Association, Prediabetes and Type 2 Diabetes are not caused by stress, however stress can affect your blood glucose levels. High and low blood glucose levels can affect your emotions, which may cause more stress! Furthermore, stress can lead to poor diet and sleep choices.

Actionable Tip: Find a daily practice to lower stress hormones, such as deep breathing, meditation/prayer, spending time with loved ones, engaging in a fun hobby, or taking a few minutes each day for physical activity.

3. Optimize Your Sleep

Insufficient or poor-quality sleep is associated with decreased glucose tolerance and insulin sensitivity, making the body less effective at regulating blood sugar.  This all adds up to developing Type 2 Diabetes.

The Goal: The American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) recommends seven hours of sleep every night for optimum health.

Good Sleep Hygiene Tips:

• Turn off electronic devices at least an hour before sleep.
• Create a consistent, relaxing bedtime routine.
• Limit your caffeine intake and large meals close to bedtime.
• Control your sleep environment keeping in mind the temperature, mattress, pillows, noise, and lighting.
• Limit napping.

4. Embrace Healthy Foods!

A major risk factor for developing Prediabetes is a diet high in processed foods, which tend to be high in saturated fats, calories and added sugar. Eating a healthy diet is the most direct way to restore normal blood sugar levels.

The Veggie First Rule: Start with vegetables and aim for them to make up half of your plate at every meal. The fiber in vegetables helps manage and slow the absorption of glucose into your bloodstream, preventing blood sugar spikes. Vegetables are key to reversing Prediabetes.

Carbohydrate Smarts: 

• Eat More Complex Carbohydrates: Unprocessed carbs rich in fiber like vegetables, fruits, whole grains, and beans. These foods help prevent blood sugar spikes.
• Limit Simple Carbohydrates: Items like white bread, white rice, sugary cereals, soda, candy, and sweetened drinks absorb quickly and cause an immediate spike in blood sugar.

The Seattle Sutton's Healthy Eating Solution

Here at Seattle Sutton’s Healthy Eating we follow the strict nutrition guidelines from the American Diabetes Association, American Heart Association, and Dietary Guidelines for Americans for all of our meal plans. We also follow the basic principles of the DASH diet and Mediterranean diet. This makes our meal plans suitable for someone trying to reverse their Prediabetes.

Since we focus on their guidelines for the amount of carbohydrates, added sugar, sodium, protein and fat in our meals, as well as, maintain portion control using individual caloric needs with our Dietitian-Designed  Meal Plans, we are able to help our customers reach and maintain a healthy weight and control their blood sugars. Our well balanced, delicious meals take the guesswork out of cooking and healthy eating!

Good-bye Prediabetes! If you’ve never taken a Type 2 Diabetes risk test, now is a great time. About 1 in every 2 people with diabetes don’t even know they have it, according to the International Diabetes Federation. Early diagnosis and action are your best defense. 

You can also take a quiz to test your diabetes knowledge