Clearing up the Confusion   

by: Johanna Hicks
Hopkins County Agri-Life Science Agent

  

 

I wish I had a nickel for each time I've heard, "I'm border-line diabetic."  My intent is not to make fun of anyone, but rather, to clear up a misconception.  There is no such thing as being "borderline diabetic", just as there is no such thing as being "borderline pregnant."  Either you have diabetes or you don't.     

With that said, there is a condition that comes before type 2 diabetes.  Pre-diabetes is a condition where blood glucose levels are higher than normal, but aren't high enough to be called diabetes.  The good news is that by being physically active, cutting back on calories and fat, and losing just 10% of your body weight can reverse pre-diabetes and delay or prevent type 2 diabetes.  Diabetes is a chronic disease, meaning that once you have diabetes, it will not go away, so it is best to prevent it in the first place.      Are you at increased risk for diabetes?  Check out these risk factors: - overweight - physically inactive - have a parent, brother, or sister with diabetes - African American, Native American, Asian American, Hispanic American, or Pacific Islander - had a baby weight more that 9 pounds, or had gestational diabetes - have high blood pressure - have low HDL  cholesterol or high triglycerides     

The American Diabetes Association suggests having a fasting plasma glucose test.  This test measure your blood glucose after you have gone overnight without eating and is most reliable when done in the morning.  Pre-diabetes is diagnosed when fasting glucose levels are between 100 and 125 mg/dl.  A fasting plasma glucose of 126 mg/dl or higher indicates diabetes and must be confirmed with repeat testing on another day.     

Another test is the oral glucose tolerance test which measures blood glucose after fasting overnight and 2 hours after you drink a sweet liquid provided by the doctor or lab.  Pre-diabetes is diagnosed when glucose is between 140 and 199 mg/dl 2 hours after drinking the liquid.  A 2-hour blood glucose of 200 mg/dl or higher indicates diabetes and must be confirmed with repeat testing on another day.     

 

 

Experts recommend eating less, increasing physical activity, and losing weight as the best ways to treat pre-diabetes.  Here are some suggestions to cut back on calories and fat: - cut back on usual serving sizes - order the smallest portion size or share with someone when eating out - try calorie-free beverages or water - try low-fat versions of foods you usually eat and check labels - bake, broil, or grill instead of fry - increase vegetables and whole grains     

Suggestions to increase physical activity include: - take stairs instead of the elevator - park at the far end of the parking lot - walk 30 minutes most days of the week or split physical activity into 10-minute segments - work on strength by lifting light weights (canned goods work, too!)      For more information, make plans to attend the spring Do Well, Be Well with Diabetes series, scheduled for March 22, 25, 29, April 1, and April 5.  Contact my office at 903-885-3443 to sign up.  

Closing Thought He that waits upon fortune is never sure of a dinner - Benjamin Franklin  

 

Johanna Hicks
Texas AgriLife Extension Service - Hopkins County
Extension Agent - Family & Consumer Sciences
1200 Houston Street
Sulphur Springs, TX 75482 Phone: 903-885-3443
Fax: 903-439-4909
e-mail: jshicks@ag.tamu.edu