We’ve always been told to go on a calorie deficit diet, exercise, cut out sweets and carbs, and drink plenty of water to lose body fat.
Now, Dr. Julian Ross, a leading researcher at the Johns Hopkins Institute of Medicine and a health expert with years of experience, is saying with conviction that all of this is only half true
According to him, the weight loss methods that most people use and that appear and go viral on the internet, even help in weight control, but not so quickly and permanently.
And the reason for this is simple: these solutions don’t address the root cause of the problem
Researchers have uncovered some fascinating insights into what drives the progression from prediabetes to diabetes—and it’s not all about weight! A recent study published in JAMA Network highlights four key factors, including age, sex, and fasting blood sugar levels (the amount of sugar in your blood after fasting). While weight does play a role, there’s so much more to the story. Curious to learn more? Keep reading for all the details!
Did you know that age, sex, and fasting blood sugar levels can play a big role in determining your risk of developing diabetes? A groundbreaking study involving over 45,000 participants, published in JAMA Network, revealed that weight is just one piece of the puzzle.
The research highlights that even individuals with a low BMI can face high blood sugar levels, emphasizing the importance of prevention regardless of medical history. The study found that factors like age, sex, and fasting plasma glucose levels (the amount of sugar in your blood after fasting) are critical in predicting the likelihood of developing diabetes within the next decade.
Interestingly, the participants had an average age of 44 and an average BMI of 28.9—classified as overweight. However, abnormal BMI categories, including those considered underweight, were also linked to an increased risk of diabetes. This goes to show that diabetes risk is more complex than weight alone.
Understanding these factors can empower you to take proactive steps toward prevention. Stay informed, stay healthy!
How Was the Study Conducted?
Researchers uncovered a fascinating finding: even fasting plasma glucose (FPG) levels within the “normal” range—but outside the narrow window of 80 to 94 mg/dL—were associated with a higher risk of diabetes. The study meticulously analyzed data from a large cohort of participants to identify key predictors of diabetes risk over the next ten years.
Important Factors That Predict Diabetes Within the Next Ten Years
- Gender and Age:
- Men were found to have a higher likelihood of developing diabetes than women.
- Older age also increased the risk significantly.
- FPG Levels and BMI:
- The study highlighted an additive relationship between FPG levels and BMI. For instance:
- A woman aged 55–59 with a BMI of 18.5–24.9 and an FPG level of 95–99 mg/dL had a 7% chance of developing diabetes within 10 years.
- If her BMI increased to 30–34.9, her risk nearly doubled to 13%.
- If her FPG level rose to 205–209 mg/dL, her risk skyrocketed to 28%.
- The study highlighted an additive relationship between FPG levels and BMI. For instance:
How Can You Reduce Your Risk for Type 2 Diabetes?
Preventing type 2 diabetes is possible with a few key lifestyle changes. These are particularly important for individuals with risk factors like obesity, high cholesterol, or a family history of diabetes.
1. Maintain Optimum Weight
- Losing around 7% of your body weight if you’re obese can reduce your diabetes risk by nearly 60%.
- The American Diabetes Association recommends losing at least 7–10% of body weight to prevent disease progression. The more weight you lose, the greater the benefits.
2. Be Physically Active
- Aerobic Exercise: Engage in 30+ minutes of moderate to vigorous activities like brisk walking, swimming, biking, or running.
- Resistance Training: Perform strength exercises 2–3 times a week to boost insulin sensitivity and maintain an active lifestyle.
3. Eat Healthy
- Opt for home-cooked, fresh meals packed with vitamins, minerals, and healthy carbs.
- Include fiber-rich foods to promote weight loss and lower diabetes risk.
By focusing on these lifestyle adjustments, you can take control of your health and significantly lower your chances of progressing from prediabetes to diabetes. Prevention is key, so start today to secure a healthier future!
