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How did I become prediabetic?

Imagine my shock when some routine bloodwork revealed some not-too-routine results regarding my blood sugar levels: I was prediabetic and, by extension, insulin resistant. My pancreas wasn’t making enough insulin, and my cells had become resistant to insulin and weren’t permitting sufficient sugar to enter them. As a result, instead of fueling my cells, sugar was building up in my bloodstream.

With prediabetes, your blood sugar isn’t normal, but it’s not yet in the diabetes range. A prediabetic rating is determined using the HbA1C test, which measures how much glucose is attached to the hemoglobin in your blood. A normal reading, expressed as a percentage of the amount of sugar in your blood, is under 5.7%. For a prediabetic, A1C ranges between 5.7% and 6.4 %, so the goal would be to get back under 5.7% and into the normal range. Any results above 6.4% are considered diabetic.

If things continued this way, I could move from being one of the 84 million persons (1 in every 3 adults) in the USA diagnosed with prediabetes, to being among the more than 37 million with full-blown diabetes. Even more concerning was the fact that even at this prediabetic stage, long-term problems with my heart, blood vessels, and kidneys could already be surfacing.

I had no clue until those blood tests were done. How could this be?

Factors that increase the risk of prediabetes

I didn’t fit the stereotype for a prediabetic:

I wasn’t overweight;
I wasn’t excessively thirsty or urinating more frequently;
I wasn’t physically inactive;
I didn’t have darkened skin, for example, on my neck, armpits or groin;
I didn’t have a muffin top; and
I didn’t have symptoms of metabolic syndrome like low HDL (high-density lipoprotein); high triglycerides; a large waist; PCOS (polycystic ovarian syndrome); heart disease; and high blood pressure.

But some of the warning flags did fit me:

I was an insomniac, and that can increase insulin resistance;
I was experiencing fatigue and brain fog;
I am Black, and certain ethnic groups, including those who identify as Black or African-American, are more prone to developing insulin resistance;
I was over the age of 45; and
I had several family members who were either diabetic or prediabetic.

Getting out of the prediabetes zone

I am no fan of prescription medication, so taking drugs like Metformin or Pioglitazone weren’t high priorities. I did know that I didn’t want prediabetes to progress to full-blown diabetes, so I chose to make lifestyle and dietary changes to reverse the prediabetic trend.

Diet adjustments

I switched to a moderately low-carb, whole-foods diet, focusing on low-glycemic produce. The glycemic index (GI) helps us identify carbohydrates that won’t cause our blood sugar levels to skyrocket, so I cut back heavily on higher-carb grains, breads, fruits, and veggies. As a result, I sharply restricted or eliminated potatoes, carrots, and beets, as well as high-sugar fruits like bananas, apples, grapes, and pineapple. In addition, I upped my water intake and incorporated apple cider vinegar (ACV) in water, and I avoided products with added sugars.

What did I eat, then? I consumed as much alkaline food as possible. My diet comprised:

Grains like quinoa and brown rice;

Small and infrequent portions of gluten-free bread;

Green and cruciferous vegetables (broccoli, Brussels sprouts, spinach, squash, bell peppers, zucchini, bok choy, Swiss chard);

Lean cuts of chicken and turkey;

Nuts and seeds, including walnuts, pistachios, almonds, and cashews;

Berries and cherries; and

Fish, especially salmon, sardines, and flounder.

I also started focusing on net carbs. Total carbs comprise all the carbs in a food or meal, but net carbs are the ones that the body can efficiently digest and convert into glucose.

Tools, hacks, and resources

I consistently used a blood glucose monitor to keep track of my blood sugar levels before and after meals. I also kept a wellness journal with information on my meals, moods, gastrointestinal state, sleep, and blood sugar fluctuations.
I got serious about how I responded to stress, as it can elevate A1C levels. I engaged in more stress-busting activities and limited my exposure to stress-inducing people and situations.
I made exercise a priority, especially strength training. I also incorporated light activity right after eating a meal, like a 5-10 minute walk or doing chores in the house instead of remaining seated. You use up insulin more efficiently when you’re physically active, and then glucose is processed better.
I combined protein, fat, and fiber in each meal, as far as possible, to help stabilize my blood sugar.
I ate every 4 hours so that I wasn’t overtaxing my digestive system with too-frequent meals, but I also didn’t allow excessive amounts of time between meals. That way, I avoided creating a roller coaster for my blood sugar.
I scrutinized food labels to ferret out hidden sugars and starches. Both the nutritional information and the ingredients list need to be checked out.
I relied on online and hard copies of resources, such as Blood Sugar 101 by Jenny Ruhl, The Hormone Reset Diet by Dr. Sara Gottfried, and The Diet Doctor, which has a fantastic selection of low-carb and keto-friendly recipes.
I took hintonia latiflora, a clinically studied herb that has been proven to reduce A1C levels and balance blood sugar levels.