You Learn You Have Prediabetes? Here's What to Do

Host Marc Boilard drastically changed his diet when he learned he was prediabetic, but that's not necessarily the right approach, says nutritionist Isabelle Huot.

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"Prediabetes is like an alarm signal telling you it's time to act because your blood sugar is out of the norm, but not quite within the limits to be diagnosed with diabetes," she explained in an interview with QUB radio and TV, broadcast simultaneously on 99.5 FM in Montreal.

50% of prediabetic people go on to develop type 2 diabetes, a sign that the matter needs to be taken seriously, the nutritionist emphasizes.

A woman diagnosed with prediabetes is seven times more likely to develop type 2 diabetes.

Isabelle Huot therefore recommends that people who receive such a diagnosis reduce their glycemic index and therefore reduce sugar, but without necessarily cutting out 100% of carbohydrates.

"Carbohydrates can help increase the circulation of serotonin, a feel-good neurotransmitter, and promote the secretion of melatonin, which helps with sleep," says the nutritionist.

What to do?

Having a large waistline is the number one risk factor for diabetes, says Huot. For men, the goal is to have a waistline no larger than 102 centimeters (40 inches), while for women, the maximum target is 88 centimeters (35 inches).

"When there is more fat at the visceral level, that's really where there can be insulin resistance, that is to say, the pancreas secretes insulin to bring the sugar in the blood into the cells, but there is a resistance to the action of insulin which often comes with excess fat around the belly," says the nutritionist.

To avoid cutting out carbohydrates completely, but still help reduce your blood sugar levels, it's recommended to choose foods with a lower glycemic index. For example, swapping white rice for brown rice or eating sweet potatoes instead of potatoes are healthy practices to adopt, says Isabelle Huot.

Here is a summary of the nutrition doctor's advice for avoiding prediabetes and especially type 2 diabetes:

- Reduce your waist size

- Perform 150 minutes of physical activity per week

- Consume 45 to 60 grams of carbohydrates per meal

Finally, the nutritionist believes that no more than 45% of the calories we consume in a day should come from carbohydrates.

To see the full interview, watch the video above.