What is latent diabetes and what should we pay attention to?

This article focuses on prediabetes, which precedes type 2 diabetes, not type 1 diabetes.

One in nine adults in the UK has prediabetes, also known as prediabetes, meaning they are at very high risk of developing type 2 diabetes.

Having prediabetes means your blood sugar level is above normal but not yet high enough to be diagnosed as type 2 diabetes.

Esther Walden, a senior clinical consultant at Diabetes UK, an association that raises awareness about diabetes in the UK, says that lifestyle changes, especially in nutrition, can not only prevent the development of type 2 diabetes but also help eliminate prediabetes altogether.

“Some people, when diagnosed with prediabetes, may think that type 2 diabetes is inevitable. But many people can reduce their risk,” Walden says.

“With the right support, up to 50 percent of type 2 diabetes cases can be prevented or delayed by eating healthily, increasing physical activity, and losing weight if you are overweight.”

HOW DO YOU KNOW IF YOU HAVE PREDIABETES?

Prediabetes can be completely asymptomatic, meaning it goes unnoticed.

Dr. Amanda Avery, associate professor of nutrition and dietetics at the University of Nottingham, explains:

“Unfortunately, many people only find out they have prediabetes by chance during a routine screening when their blood sugar level is elevated.”

CAN YOUR EATING HABITS CAUSE PREDIABETES?

Several different factors determine your risk of developing prediabetes. Genetics, such as ethnicity and age, as well as your diet and weight, also play a role.

Insulin, a hormone produced in the pancreas, plays a crucial role in keeping blood sugar levels as normal as possible.

If a person has excess weight, especially around the belly, it can make it harder for insulin to control glucose.

Dr. Avery explains, "As excess body fat increases, cells become more resistant to the effects of insulin. The body tries to compensate by producing more insulin, but it can only sustain this to a certain point."

So, lifestyle and eating habits that cause excess fat may increase the risk of developing prediabetes.

HOW SHOULD YOU CHANGE YOUR DIET IF YOU HAVE PREDIABETIA?

“Every individual is different, so there is no one-size-fits-all diet for everyone with prediabetes,” Walden says.

However, some types of diets, such as those high in fat, high on the glycemic index and low in fiber, are known to increase the risk of type 2 diabetes.

According to research, there are four important steps that can delay the onset of type 2 diabetes or prevent it altogether:

1. Eliminate 10 percent of your weight

Before you decide to lose weight, consult your doctor. Ask if your prediabetes is related to your weight and whether it's safe for you to lose weight.

Prof. Roy Taylor, a physician, researcher and author of the book "Life Without Diabetes," who pioneered the research that first proved in 2011 that type 2 diabetes could be reversed, says:

"For most people, losing 10 percent of their current body weight will clear excess fat from the liver and correct the underlying problem. This would have seemed like magic a decade ago. If the weight is not regained, the risk of developing type 2 diabetes disappears completely."

What matters here is how much of your total weight you lose, rather than the amount of weight lost.

According to experts, losing weight and eating a healthy diet can completely reverse prediabetes.

"The term 'obesity' doesn't make much sense here," says Prof. Taylor, continuing:

"A person develops prediabetes when they exceed their 'personal fat threshold,' and this threshold is different for everyone."

So even people who are not classified as obese may be at risk.

While experts generally avoid diets that promote rapid weight loss that is difficult to maintain, Prof. Taylor says such diets work when it comes to prediabetes:

"Every individual is different, but the rapid weight loss method of 800 calories a day is one that has been proven time and again to be effective in managing type 2 diabetes. This is what the NHS's Reversing Type 2 Diabetes Programme is based on."

However, it is very important to continue to get the nutrients you need.

2. Maintain your new (lower) weight

Some people may lose weight quickly on a very low-calorie diet, but such diets are not sustainable long-term.

That's why it's important to find a way to maintain your weight long-term.

Diabetes UK says that the Mediterranean diet, the DASH diet, vegetarian and vegan diets, the Scandinavian diet and moderate reductions in carbohydrate intake reduce the risk of type 2 diabetes.

All of these examples are also examples of diets that are diverse, high in fiber, and low on the glycemic index, which are beneficial for overall health.

Sugary drinks and processed foods are among the main factors that increase the risk of type 2 diabetes.

3. Avoid certain foods

Studies show that certain foods and drinks increase the risk of type 2 diabetes, so reducing them may be beneficial.

Walden recommends cutting back on these foods:

Sugary drinks

These drinks, which are generally high in calories but do not make you feel full, can cause weight gain.

It can also cause sudden increases in blood sugar levels, affecting insulin resistance over time.

Red and processed meats (such as beef, lamb, pork, ham, and sausage)

Some previous studies by the World Health Organization have proven that there is a link between excessive consumption of red and processed meat and type 2 diabetes.

Refined carbohydrates (sugary snacks, white bread, sugary breakfast cereals)

Studies have shown that diets that are "high in starch, low in fiber, and high in starch-to-fiber ratio" increase the risk of type 2 diabetes.

This ratio is often high in processed carbohydrates, as the fiber content is reduced during processing.

Potatoes (especially when consumed in fried form)

Diabetes UK states that frequent consumption of potatoes may increase the risk of type 2 diabetes.

This is because potatoes have a relatively high glycemic index. One study found that replacing potatoes with whole grains lowered the risk of diabetes.

4. Consume foods that reduce the risk of diabetes

Walden recommends consuming the following foods and drinks that have been shown by research to reduce the risk of type 2 diabetes:

Fruits and vegetables (especially leafy greens, blueberries, grapes, and apples)

A 2012 study revealed the risk-reducing effect of root vegetables and leafy greens, while another 2013 study found that blueberries, grapes, and apples were the fruits most associated with reducing the risk of type 2 diabetes.

Whole grains

Many studies show that increasing the amount of whole grains in the diet reduces the risk of type 2 diabetes.

A 2015 study showed that consuming three servings of whole grains per day (a total of 45 grams) may reduce the risk by 20 percent.

Yogurt and cheese

It has been shown that consuming dairy products daily reduces the risk of diabetes by 5 percent, and this rate increases to 10 percent if these products are low-fat.

A study conducted in 2016 revealed that regular yogurt consumption can reduce the risk of diabetes by 14 percent.

Unsweetened tea and coffee

Studies show that regular coffee consumption (whether caffeinated or decaffeinated) reduces the risk of type 2 diabetes.

Another study revealed that daily tea consumption, including black, green and oolong tea, reduces the risk of developing diabetes.

DON'T PANIC

Being diagnosed with prediabetes can be scary, but Dr. Avery recommends viewing it as an opportunity to improve your health and prevent type 2 diabetes altogether.

If completely changing your diet is too big a challenge, start with small, achievable steps.

“Even small dietary changes, especially those that help a person achieve a healthier weight, can make a big difference,” Avery says.