What Are Diabetes and Prediabetes?

blood sugar management diabetes lifestyle prediabetes sugars Jun 17, 2025

🌡️ What Are Diabetes and Prediabetes?

Diabetes is a chronic condition where your body can't properly regulate blood sugar (glucose), leading to high blood sugar levels. Prediabetes means your blood sugar is higher than normal but not high enough to be diagnosed as diabetes—yet it still increases your risk of developing Type 2 diabetes, heart disease, and stroke.

📊 Blood Sugar Numbers – Canadian (mmol/L) vs. U.S. (mg/dL)

Test Type	Normal	Prediabetes	Diabetes
Fasting glucose	<5.6 mmol/L \| <100 mg/dL	5.6–6.9 mmol/L \| 100–125 mg/dL	≥7.0 mmol/L \| ≥126 mg/dL
A1C (3-month avg)	<5.7%	5.7–6.4%	≥6.5%
2 hours after eating	<7.8 mmol/L \| <140 mg/dL	7.8–11.0 mmol/L \| 140–199 mg/dL	≥11.1 mmol/L \| ≥200 mg/dL

💡 Top 6 Lifestyle Tips for Managing Blood Sugar

1. Skip Sugary Drinks

Avoid soda, sweetened coffee, sweet tea, fruit punch, and even juice.
✅ Better: Drink water, herbal tea, or carbonated spring water with frozen berries or a splash of lemon.
🍎 Whole fruit is better than fruit juice for fiber and slower glucose absorption.

2. Cut Down Added Sugar

Ditch sugar in coffee/tea, jam, syrups, honey, or molasses.
✅ Instead: Use fruit (banana slices, berries) to naturally sweeten cereal or yogurt.
🍪 Limit desserts, candies, and sugary snacks—or adapt recipes with lower sugar and healthier ingredients.

3. Watch Portions with the Handy Guide

Use the "handy guide":

✋ Protein = palm of your hand
✊ Carbohydrates = fist
👐 Vegetables = two hands cupped
👍 Fat = thumb

4. Boost Fiber

Helps slow glucose absorption and manage appetite.
✅ Choose whole grains (quinoa, oats), legumes (chickpeas, lentils), vegetables, berries, and chia or flax seeds.

5. Hydrate!

Drink more water throughout the day.
Dehydration can increase blood sugar levels.

6. Get Moving

Aim for at least 150 minutes/week of moderate activity.
Even brisk walking after meals helps reduce post-meal blood sugar spikes.

🧪 Monitor Your Blood Sugar

Use a glucometer for at-home tracking:

Fasting (before breakfast) is a key indicator.
2 hours after meals shows how your body responds to food.
Keep a log to share with your doctor or dietitian.

🔗 Trusted Diabetes Resources

🍰 3 Low-Sugar Recipes

1. Chia Berry Pudding (Dessert/Snack)

Ingredients:

1 cup unsweetened almond milk
3 tbsp chia seeds
½ tsp vanilla
½ cup mashed raspberries or blueberries
Optional: 1 tsp maple syrup or a few stevia drops

Instructions:
Mix all ingredients in a jar. Let sit 10 minutes, then stir. Refrigerate overnight. Top with berries.

2. Sparkling Citrus Refresher (Beverage)

Ingredients:

1 cup carbonated spring water
1 slice orange or lemon
¼ cup frozen berries
Fresh mint (optional)

Instructions:
Combine ingredients and chill. No sugar, refreshing, and hydrating.

3. Baked Apple with Walnuts and Cinnamon

Ingredients:

1 medium apple, cored
1 tbsp chopped walnuts
Sprinkle of cinnamon
1 tsp flax or chia seeds

Instructions:
Bake at 375°F (190°C) for 15–20 minutes. Enjoy warm for a cozy treat.

🍽️ Sample Low-Glycemic Day (Approx. 1500–1700 calories)

🌅 Breakfast

½ cup steel-cut oats
1 tbsp chia seeds
½ banana
1 boiled egg
Black coffee or tea

🍎 Snack

Greek yogurt (plain)
Handful of berries

🥗 Lunch

Mixed greens with grilled chicken, avocado, tomato, cucumber
2 tbsp olive oil & vinegar dressing
1 small whole grain wrap or ½ cup quinoa

🍿 Snack

Air-popped popcorn (3 cups)
1 tbsp pumpkin seeds

🍽️ Dinner

Baked salmon or tofu
Steamed broccoli & carrots
½ cup sweet potato
Sparkling water with lime

🍓 Evening (if needed)

Chia pudding with unsweetened almond milk and berries

Call/text 780-814-2983 or email [email protected]

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What Are Diabetes and Prediabetes?