Prediabetes is a growing public health concern in the UK, yet many people are unaware that they have it. According to Diabetes UK, an estimated 7.5 million people in the UK are living with prediabetes. This is a condition where blood sugar levels are elevated, but they are not yet high enough to be diagnosed as type 2 diabetes. It is concerning that over 50% of those affected do not realise they have prediabetes.
What is Prediabetes?
Prediabetes occurs when blood sugar levels are higher than normal. In the UK, this is usually identified by measuring HbA1c levels. This test reflects average blood sugar levels over the past three months. A normal HbA1c level is considered to be below 42 mmol/mol, while prediabetes is diagnosed when HbA1c falls between 42-47 mmol/mol. If it reaches 48 mmol/mol or higher, this indicates type 2 diabetes. Prediabetes shows that the body is struggling with insulin resistance, meaning the cells are less responsive to insulin, leading to inefficient glucose metabolism. If left unchecked, prediabetes significantly increases the risk of developing type 2 diabetes, cardiovascular disease, and other metabolic disorders.
It’s important to differentiate type 2 diabetes from type 1 diabetes, which is an autoimmune condition where the body’s immune system attacks insulin-producing cells, leading to a complete lack of insulin production. Type 2 diabetes, on the other hand, is largely driven by insulin resistance and lifestyle factors, though genetics also play a role.
Signs and Symptoms of Prediabetes
Some individuals may experience early warning signs similar to those of type 2 diabetes, including increased thirst and urination, fatigue, blurred vision or slow healing of cuts. Some more subtle signs that your cells are becoming resistant to insulin include:
- Increased hunger or feeling ‘hangry’ when meals are delayed or missed.
- Energy crashes after eating and/or mid-afternoon.
- Weight gain around the mid-section and difficulty losing weight.
- The presence of skin tags.
- Increased reliance on starchy, sugary foods or stimulants for energy.
- Having Polycystic Ovary Syndrome (PCOS)
Blood glucose influences mood and cognition.
Prediabetes and disrupted blood sugar levels can negatively impact cognition, memory, and mood, even before a type 2 diabetes diagnosis. Elevated blood sugar levels can lead to inflammation and oxidative stress, which damage brain cells and contribute to cognitive decline. Also, insulin plays an important role in brain function, and resistance to insulin can impair neurotransmitter activity, leading to an increased risk of depression and anxiety.
Unstable glucose levels can also disrupt sleep, leading to insomnia and waking in the night, further contributing to mood disorders and cognitive issues. Long-term insulin resistance has been associated with an increased risk of Alzheimer’s disease, sometimes referred to as “type 3 diabetes” due to its connection to insulin dysfunction in the brain.
Managing Prediabetes with Nutrition
Managing prediabetes effectively requires improving insulin sensitivity and balancing blood sugar levels. Dietary changes and targeted nutrition support can play a significant role in preventing prediabetes from progressing into type 2 diabetes. Reducing refined carbohydrates and sugars, focusing on fibre-rich foods, and incorporating healthy fats can all contribute to better blood sugar control.
Nutrient deficiencies can contribute to insulin resistance, making it harder for the body to regulate blood sugar levels. Zinc and magnesium deficiencies have been linked to poor blood sugar control. Zinc supports pancreatic function and insulin secretion, while magnesium helps improve insulin receptor sensitivity, allowing cells to utilise glucose more effectively. An imbalance in omega-3 and omega-6 fatty acids can contribute to inflammation, which exacerbates insulin resistance and negatively impacts cognitive function. Prioritising anti-inflammatory omega-3 sources while reducing processed omega-6-rich foods can help restore metabolic and brain health.
Intermittent fasting is another useful strategy to improve insulin sensitivity and brain health. Time-restricted eating (eating within an eight-hour window and fasting for 16 hours) or alternate-day fasting have been shown to improve blood sugar control and reduce insulin resistance. Fasting also stimulates autophagy, a cellular process that helps remove damaged cells and can protect against neurodegenerative diseases.
Personalised Nutrition
Every individual’s health journey is unique, and a personalised nutrition approach is the most effective way to get the best results. This involves examining your current symptoms, past medical history, and any test results to determine the right approach for you. A tailored plan ensures that nutritional interventions address your specific needs, helping you make sustainable changes that support blood sugar balance, insulin sensitivity, and overall health. An experienced nutritionist can guide you through this process, ensuring that dietary and lifestyle adjustments align with your body’s unique requirements.
With millions of people in the UK living with prediabetes, raising awareness and taking early action is crucial. Many individuals may not even realise they are at risk, making regular screening essential. By focusing on dietary changes, nutrient balance, stress management, and physical activity, it is possible to reverse prediabetes naturally and prevent progression to type 2 diabetes.
If you’re concerned about prediabetes or cognitive health and would like personalised nutrition guidance do get in touch using the form below or book an appointment here.
