Do You Have to Lose Weight to Prevent Diabetes?

November is National Diabetes Awareness Month. So, let’s talk about some encouraging new research findings that can help you prevent progressing from pre-diabetes to diabetes.

In 2021, an estimated 38% of Americans (that’s 1 in 3) had pre-diabetes. When you have pre-diabetes, your body is becoming less adept at controlling your blood sugar. So, your

blood sugars are above normal, but not yet high enough for your doctor to diagnose diabetes. Take a look at the arrow on the right. The yellow "caution" zone shows you the fasting blood sugar (glucose) levels where pre-diabetes is diagnosed. "Fasting" means not having any food or caloric drinks for 8-12 hours. While having pre-diabetes puts you at greater risk for getting diabetes, the good news is that you can do a lot to get your blood sugar back down to normal by making lifestyle changes.

Whenever we talk about preventing diabetes, we often stress the importance of losing some weight if you are over a healthy body weight. Even small losses of 5 to 10 pounds can have a big impact on improving blood sugar control. But losing weight is hard and can feel overwhelming when you are also trying to change your diet and exercise more. Now, a new analysis of the randomized, controlled Pre-diabetes Lifestyle Intervention Study suggests that some people can prevent diabetes without losing weight. The study included 1105 people with pre-diabetes in Germany and lasted 12 months, with a 9-year follow-up. The year long intervention involved teaching participants how to change their eating and exercise habits. Weight loss was also a part of the study. The researchers then collected data on the participants for nine years!

While there were a lot of interesting results, here are the ones that were most surprising:

• About 22% of participants who did not lose weight normalized their blood sugar.

• These participants were 71% less likely to develop type 2 diabetes.

• While they did not lose weight, their fat deposits shifted somewhat from "visceral" fat (fat within the abdomen, around internal organs) to "subcutaneous" fat (fat stored underneath the skin).

  
  

It was this fat redistribution, not weight loss, that was key for controlling blood sugar in people with pre-diabetes. We know that fat within the abdomen – which is easily estimated by measuring your waist – is a predictor of developing heart disease and diabetes.

So How Can You Achieve Better Blood Sugar Control Without Focusing On Weight Loss?

• Eat More Plant Fats: replacing saturated fats with unsaturated fats (plant fats) may help you avoid weight gain around the middle. Unsaturated fats include nuts and seeds, vegetable oils, olive oil, and salmon. I have posted a handout on the Learn page on Your Budget for Saturated Fat.

• Focus on Whole Foods:  Vegetables, fruits, whole grains, legumes, lean proteins, and fiber-rich foods are the keys to better health.

• Increase Activity: Going for a brisk walk, taking a dance class, and working out at the gym are great ways to exercise. But “incidental" physical activities, such as taking the stairs instead of the elevator or walking your dog, count too!
  

The big message here? Health is not just about weight. While losing weight can definitely lower your chronic disease risk, starting with healthy foods and moving your body more can go a long way to a healthier you!

See you next week readers and Good Day Alabama Viewers!

Beth