High Blood Sugar and Prediabetes: What You Should Know

An elevated blood sugar level often causes no symptoms at first and is discovered by chance during a check-up. Prediabetes describes an early stage in which the values are above the norm but still below the diabetes threshold. In this guide you will read what influences blood sugar, why this early stage is a genuine opportunity, and which everyday levers take the strain off your metabolism.

What lies behind high blood sugar

Glucose from food enters the blood and, with the help of the hormone insulin, is channelled into the cells, where it serves as energy. Insulin acts like a key that opens the cell doors for the sugar. When the cells respond less sensitively to insulin, this is known as insulin resistance. The pancreas then initially produces more and more insulin to compensate. The sugar nevertheless remains in the blood for longer and the values rise. If the pancreas becomes exhausted over the years, prediabetes and later type 2 diabetes can develop from this.

This is encouraged by lack of exercise, being overweight (especially around the belly), a lot of quickly available sugar, few dietary fibres and a family predisposition. Belly fat is particularly unfavourable here because it is metabolically active and releases messenger substances that can additionally disturb the action of insulin. Age also plays a role, because insulin sensitivity tends to decline over the years. Added to this are factors such as chronic sleep deprivation, constant stress and certain medications. Prediabetes is considered a grey area: the values lie above the normal range but do not yet meet the criteria for diabetes.

Sugar metabolism is usually measured via fasting blood sugar, a glucose tolerance test or the long-term value HbA1c, which reflects the average blood sugar of the past weeks. The good thing about it: precisely in the early stage, a great deal can be achieved through lifestyle, because the metabolism still responds flexibly. Studies and professional bodies consistently emphasise that exercise and nutrition can make a big difference at this stage. Prediabetes is therefore less a verdict than a warning signal to which you can actively respond.

When you should have things checked by a doctor

Elevated blood sugar values fundamentally belong in medical hands. Have things checked if a test shows elevated values, if you notice symptoms such as strong thirst, frequent urination, tiredness, poorly healing wounds or unintended weight loss, if diabetes runs in your family, or if you already take medication and want to change something about your nutrition or supplementation. Never alter prescribed therapies on your own, because blood-sugar-lowering agents in particular can act differently in combination with dietary changes. Regular check-ups are the safest way to keep an eye on developments.

What you can do in everyday life

Exercise is one of the strongest levers. Muscle work makes the cells more receptive to insulin, so glucose is absorbed better, and working muscles can even burn sugar independently of insulin. Even a brisk walk after meals, regular endurance training and a bit of strength training show an effect. Strength training is especially worthwhile because more muscle mass takes up sugar better in the long term. The goal is several exercise sessions spread across the week, ideally a mix of endurance and strength.

A moderate reduction in weight, if you are overweight, noticeably relieves the metabolism. Even a few kilograms can improve insulin sensitivity, so it does not have to be the perfect ideal figure. More important than radical diets is a change that can be sustained in the long term, because the yo-yo effect after crash diets rarely achieves anything.

Make sure you get enough sleep and good stress management, because both influence blood sugar. Chronic sleep deprivation and constant stress can shift the values unfavourably via stress hormones such as cortisol, because these hormones drive sugar into the blood. Small habits such as a walk after eating, taking the stairs instead of the lift, or the bicycle for short distances add up over the day and are often easier to implement than a rigid training programme. Quitting smoking is also worthwhile, since smoking worsens the action of insulin. The trick lies in firmly building exercise into everyday life instead of regarding it as an additional obligation.

Nutrition that supports

The composition of meals makes a big difference. Fibre-rich foods such as vegetables, pulses, wholegrains and nuts slow the rise of blood sugar after eating, because they slow down digestion and release the sugar into the blood more evenly. Combine carbohydrates with protein, healthy fats and fibre instead of eating them plain. An apple with a handful of nuts burdens the blood sugar less than a fruit juice.

Reduce sugary drinks, white-flour products and heavily processed snacks, because they drive blood sugar up quickly. Soft drinks and sweetened juices in particular supply a lot of quick sugar without satiety. Instead, rely on water and unsweetened tea. Also watch out for hidden sugar in ready-made products, sauces and supposedly healthy mueslis. A simple trick is the order in which you eat: those who eat vegetables and protein first and the carbohydrates last often dampen the blood sugar rise somewhat. A walk directly after eating also smooths out the sugar peak.

A diet in the style of Mediterranean cuisine with plenty of vegetables, olive oil, fish, nuts and pulses is considered favourable for a balanced metabolism. It is rich in fibre and unsaturated fats and can be sustained well in the long term. Those who choose wholegrain instead of white flour benefit from a lower glycaemic effect. Portion sizes also play a role: somewhat smaller portions and mindful, slow eating help you hit the right feeling of fullness.

Nutrients & plants with a connection

Some nutrients have a recognised connection to blood sugar metabolism. Chromium contributes to normal blood glucose levels and to normal macronutrient metabolism. Chromium is found in wholegrains, nuts, pulses and broccoli, among other things.

The B vitamins contribute to normal energy-yielding metabolism, and zinc contributes to normal carbohydrate metabolism. These nutrients are involved in the metabolic pathways through which the body obtains and utilises energy from food. Zinc is found in wholegrains, pumpkin seeds and pulses, B vitamins in wholegrain products, nuts and green vegetables. Magnesium also contributes to normal energy-yielding metabolism and is easily obtainable via nuts, wholegrains and pulses.

Traditionally, plants such as barberry, bitter melon or cinnamon are used in connection with metabolism. Traditional means that this use is based on long experience and is not to be understood as a health claim. Soluble fibres from oats or psyllium husks are also readily used to slow the sugar rise after eating. These building blocks replace neither a balanced diet nor medical supervision, but can complement a conscious lifestyle. Especially those who already take medication should not start a supplement on their own, because effects can overlap.

Keeping an eye on your values

Those who know how their own metabolism responds can counteract more specifically. Alongside the medical checks of the fasting value and the HbA1c, it helps some people to keep a simple food diary and to note after which meals they feel sluggish or ravenously hungry. This makes it possible to track down personal sugar traps. It is also worth keeping an eye on gradual changes such as an increasing waist circumference or declining fitness, because they can be early signs of a more sluggish metabolism. Small, measurable goals such as a daily walk or a sugar-free week motivate more than vague resolutions. What remains important is to leave the interpretation of the laboratory values to the medical practice and not to panic if a single value fluctuates.

Honestly put into perspective

The most effective approach to elevated blood sugar is unspectacular and well documented: more exercise, a fibre-rich diet and, if necessary, a moderate reduction in weight. Nutrients such as chromium can complement this path, but are no substitute for lifestyle and medical monitoring. No supplement makes up for an unbalanced diet. Those who act early have good chances of counteracting things, precisely in the early stage, and many people bring their values back into a more favourable range through lifestyle alone.

Suitable products from Scheunengut

Those who want to specifically complement their diet with chromium will find in Berberine with Chromium and Piperine from Scheunengut a well-thought-out combination. The chromium it contains contributes to normal blood glucose levels and to normal macronutrient metabolism. It is best to discuss a supplement, especially with existing treatment, with your doctor.

Frequently asked questions (FAQ)

What exactly does prediabetes mean?

Prediabetes is an early stage in which the blood sugar values are elevated but not yet in the diabetes range. It is regarded as a warning signal and can often be favourably influenced through lifestyle.

Do you notice high blood sugar?

Often not at first. Possible signs are strong thirst, frequent urination and tiredness. Only a blood test at the doctor gives certainty.

What role does exercise play?

Muscle work increases the insulin sensitivity of the cells. Even a walk after eating and regular training can favourably influence the course of blood sugar.

Do I have to give up sugar entirely?

Not necessarily. What matters is the total amount and combination. Fewer sugary drinks and less white flour, along with more fibre, are usually more important than complete abstinence.

Can chromium influence blood sugar?

Chromium contributes to normal blood glucose levels and is obtainable via wholegrains, nuts and vegetables. It does not replace medical supervision but can complement a balanced diet.

What is the HbA1c value?

The HbA1c is a long-term value that reflects the average blood sugar of the past weeks. The medical practice uses it to assess developments over time.

When should I see a doctor?

Always when a test shows elevated values, with symptoms such as thirst and tiredness, or with a family predisposition. Never change prescribed therapies on your own.