Prediabetes is a warning sign — your blood sugar levels are higher than normal, but not yet high enough to be classified as type 2 diabetes. According to the CDC, more than 96 million Americans have prediabetes, and most don’t even know it.
But here’s the good news: prediabetes is reversible. With the right lifestyle changes, you can bring your blood sugar back to a healthy range and avoid progressing to full-blown diabetes.
In this guide, we’ll break down what prediabetes means, how it’s diagnosed, and what steps you can take today to take back control of your health.
What Is Prediabetes?
Prediabetes is a condition where your body begins to lose sensitivity to insulin — the hormone that helps move glucose from your blood into your cells. Over time, this leads to rising blood sugar levels.
It’s not a disease in itself, but a critical window for intervention.
Prediabetes Diagnostic Criteria
Your doctor may use the following tests to determine whether you have prediabetes:
| Test | Prediabetes Range |
| Fasting Blood Glucose | 100–125 mg/dL |
| Oral Glucose Tolerance Test (OGTT, 2-hour) | 140–199 mg/dL |
| Hemoglobin A1c (3-month average) | 5.7%–6.4% |
Related: [Ultimate guide to managing type 2 diabetes]
Common Risk Factors
You’re more likely to develop prediabetes if you:
- Are overweight or obese
- Have a sedentary lifestyle
- Are over age 45
- Have a family history of type 2 diabetes
- Had gestational diabetes during pregnancy
- Have high blood pressure or high cholesterol
Symptoms: Often Silent, But Not Harmless
Prediabetes often has no obvious symptoms. That’s why it’s sometimes called a “silent” condition. However, you may notice:
- Fatigue
- Increased thirst
- Frequent urination
- Difficulty losing weight
Related: [Early signs of type 2 diabetes you shouldn’t ignore]
Can Prediabetes Be Reversed? Yes — and Here’s How
The Diabetes Prevention Program (DPP), a landmark clinical trial, showed that lifestyle changes can reduce your risk of developing type 2 diabetes by 58%.
Here’s what works:
1. Lose a Modest Amount of Weight
Losing even 5%–7% of your body weight can significantly improve insulin sensitivity and lower blood sugar levels.
- If you weigh 200 pounds, aim to lose 10–14 pounds gradually.
- Focus on reducing visceral fat (fat around the organs), which is linked to insulin resistance.
2. Adopt a Balanced, Low-Glycemic Diet
What you eat has a powerful impact on your blood sugar. Aim to:
- Eat more fiber-rich foods (beans, vegetables, whole grains)
- Reduce refined carbs and added sugars
- Prioritize lean protein and healthy fats
Smart choices:
- Oats instead of sugary cereal
- Brown rice instead of white rice
- Lentils and legumes for fiber and protein
3. Move More — Exercise Reverses Insulin Resistance
Physical activity helps your muscles absorb more glucose from your bloodstream, reducing blood sugar levels and improving insulin function.
Recommended activity:
- 150 minutes of moderate aerobic activity per week (e.g., brisk walking)
- Add strength training 2–3 times a week
Bonus: Exercise also improves sleep and lowers stress — two more risk factors for insulin resistance.
4. Get Enough Sleep
Sleep deprivation increases insulin resistance and disrupts appetite hormones, making it harder to manage your weight and cravings.
Tips:
- Aim for 7–9 hours of sleep per night
- Avoid screens an hour before bed
- Maintain a consistent bedtime and wake-up time
5. Manage Stress Levels
Chronic stress triggers the release of cortisol, a hormone that raises blood sugar and increases abdominal fat. Find stress-relief techniques that work for you, such as:
- Meditation
- Yoga
- Journaling
- Nature walks
6. Quit Smoking and Limit Alcohol
Smoking and heavy alcohol use contribute to insulin resistance and increase the risk of type 2 diabetes.
If you smoke: Seek a cessation program or nicotine replacement therapy.
If you drink: Limit to moderate consumption — that’s 1 drink/day for women and 2 for men.
7. Monitor Blood Sugar Levels
Ask your doctor about regular blood sugar checks, especially if you have other risk factors. Some people with prediabetes benefit from using a continuous glucose monitor (CGM) or home glucometer to stay on track.
Medical Options for Prediabetes
Lifestyle is the first line of defense, but in some cases, doctors may prescribe metformin, a medication that lowers blood sugar and improves insulin sensitivity.
Metformin is especially helpful if:
- You have a high A1c (close to 6.4%)
- You’re younger but overweight
- Lifestyle changes alone aren’t working
You’re in the Driver’s Seat
Prediabetes is your body’s red flag — a call to action. It doesn’t mean you’ll definitely develop diabetes, but it does mean now is the time to make changes.
The earlier you act, the more likely you are to restore healthy blood sugar levels, avoid medications, and prevent long-term complications.
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