Prediabetes is a common condition, with researchers estimating that around 98 million adults, or one in three adults, in the U.S. are currently living with it. Moreover, the 10-year risk of developing type 2 diabetes for people 45 years old with prediabetes, according to the American Diabetes Association, is 9% to 14%. That means that around 8.5 to 13.5 million adults with prediabetes will go on to develop diabetes. Luckily, taking a proactive approach to diabetes care with your healthcare provider may help prevent or delay type 2 diabetes. Here, we'll cover some essential information on what prediabetes is, risk factors, and tips to improve your health and reduce your risk of a diabetes diagnosis.
In this article, you’ll learn:
- What prediabetes is, and how it serves as an early warning sign that your body is struggling to regulate blood sugar.
- How prediabetes is diagnosed using blood tests such as fasting glucose, A1C, and oral glucose tolerance tests.
- Common signs and symptoms of prediabetes that can help you recognize when to see your doctor.
- What happens in the body during prediabetes, and how insulin resistance contributes to elevated blood sugar levels.
- Whether prediabetes can be reversed and how lifestyle changes can help restore normal blood sugar levels.
- Major risk factors for developing prediabetes, including weight, age, family history, lifestyle habits, and underlying health conditions.
- Lifestyle changes to prevent or reverse prediabetes, such as eating a balanced diet, exercising regularly, managing stress, and maintaining a healthy weight.
- What to do if prediabetes progresses to type 2 diabetes, and how reliable diabetes care products and education can help you stay healthy.
Understanding Prediabetes
Prediabetes is diagnosed when blood glucose levels are elevated, but still not high enough to be considered type 2 diabetes. It’s essentially a warning sign that your body is starting to struggle with how it manages glucose, and significantly increases your risk of developing type 2 diabetes in the future. The following elevated blood sugar levels are considered to be in the range of a prediabetes diagnosis:
- Fasting blood sugar: 100–125 mg/dL
- A1C: 5.7–6.4%
- Oral glucose tolerance test: 140–199 mg/dL
Common Signs and Symptoms of Prediabetes
Although the signs of prediabetes may not always be easily noticeable, there are some things to watch out for. If you notice any of the following, it's best to schedule an appointment with your doctor:
- Increased hunger or thirst
- Frequent urination
- Fatigue or low energy
- Blurred vision
- Slow-healing cuts or frequent infections
- Unexplained weight gain or weight loss
- Tingling or numbness in the hands and feet
- Mood changes or irritability
- Difficulty concentrating
What Happens in the Body During Prediabetes?
To better understand what happens inside the bodies of people with prediabetes, it's essential to have an idea of how carbohydrates are processed. Usually, when you eat, your body breaks down carbohydrates into glucose, which enters your bloodstream. Your pancreas then releases a hormone called insulin to help move that glucose into your cells for energy. But when you have insulin resistance, one of the features of prediabetes, your cells don’t respond well to insulin. As a result, glucose starts to build up in your blood instead of being used for fuel. Over time, this can increase blood sugar levels to both prediabetes and type 2 diabetes levels.
Still, it's important to note that just because you've been diagnosed with prediabetes does not mean that you will definitely develop type 2 diabetes. Without intervention, the risks are higher, but it is possible to reverse prediabetes and improve insulin resistance over time.
Can Prediabetes Be Reversed?
In short, yes, prediabetes can be reversed through lifestyle modifications and medications. However, it's essential to work closely with your doctor to understand how to treat prediabetes using sustainable, long-term lifestyle changes. If you lower blood sugar levels and are no longer considered to have prediabetes, you should also know that it can come back over time.
Are There Any Risk Factors for Developing Prediabetes?
When it comes to prediabetes or diabetes, there are risk factors that can be modified (environmental factors) and those that can't (genetic factors). The best way to stay proactive is to understand your risks and talk to your doctor about creating a preventative plan. With that being said, the risks of both prediabetes and type 2 diabetes are similar, as outlined below:
- Being overweight or obese, especially carrying extra fat around the abdomen (belly fat).
- Physical inactivity, less than 150 minutes of moderate exercise per week.
- Unhealthy diet high in refined carbohydrates, added sugars, and processed foods.
- Smoking increases insulin resistance and inflammation.
- Chronic stress can raise blood sugar and cortisol levels over time.
- Poor sleep quality or sleep apnea affects insulin sensitivity.
- High blood pressure or abnormal cholesterol levels (low HDL or high triglycerides).
- Family history of type 2 diabetes (parent, sibling, or close relative).
- Age 35 or older; the risk increases as you age.
- Ethnicity: There's a higher risk among African American, Hispanic/Latino, Native American, Pacific Islander, and Asian American populations.
- History of gestational diabetes (diabetes during pregnancy) or giving birth to a baby weighing over 9 pounds.
- Polycystic ovary syndrome (PCOS) is linked to insulin resistance in women.
- History of cardiovascular disease, such as heart disease or stroke
Again, having one or more of these risk factors means that you may be more likely to develop prediabetes or type 2 diabetes, but it’s not definitive. Always talk to your doctor to better understand your unique health circumstances and create a plan for proactive health care.
How is Prediabetes Diagnosed?
The ADA recommends that adults begin screenings for diabetes at age 35. However, screenings may be recommended earlier if you have risk factors such as a family history, a history of gestational diabetes, or if you're overweight. During these screenings, three blood tests may be performed to check for prediabetes: glycated hemoglobin (A1C) tests, fasting blood sugar tests, and oral glucose tolerance tests.
The A1C test measures your average blood sugar levels over the past two to three months. The results can be interpreted as follows:
- Normal: below 5.7%
- Prediabetes: 5.7% – 6.4%
- Diabetes: 6.5% or higher
The fasting blood glucose test measures your blood sugar levels after not eating or drinking anything (except for plain water) for at least eight hours. The results can indicate the presence of diabetes or prediabetes through the following numbers:
- Normal: below 100 mg/dL
- Prediabetes: 100 – 125 mg/dL
- Diabetes: 126 mg/dL or higher (on two separate tests given as a confirmation)
Finally, the oral glucose tolerance test is done to measure how your body processes sugar after consuming a glucose solution. First, your fasting blood sugar levels are measured, then you'll be given a sweet liquid with glucose, followed by blood sugar tests taken periodically over the next two hours. The results can be used to diagnose prediabetes and diabetes, as indicated in the numbers below:
- Normal: below 140 mg/dL
- Prediabetes: 140 – 199 mg/dL
- Diabetes: 200 mg/dL or higher
What Happens if Prediabetes is Left Untreated?
If left untreated, and blood sugar levels are higher for an extended period of time, prediabetes can eventually lead to type 2 diabetes. Therefore, if you have any risk factors for prediabetes, it's vital to see your doctor for screening and tips to help prevent diabetes.
Lifestyle Changes to Prevent or Reverse Prediabetes
With diabetes prevention and lifestyle modifications, it may be possible to delay or prevent type 2 diabetes. To do so, you should work closely with your doctor and try to make sustainable lifestyle changes to improve insulin sensitivity. Some of the most effective habits to help reduce the risk of diabetes when living with prediabetes include:
- Choose whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats.
- Focus on high-fiber foods (beans, lentils, oats, leafy greens) to slow glucose absorption.
- Limit added sugars and refined carbohydrates (white bread, pastries, sugary drinks).
- Practice portion control to avoid blood sugar spikes.
- Include healthy fats like avocados, nuts, olive oil, and fatty fish for better insulin sensitivity.
- Consider the Mediterranean or DASH diet, both of which have been shown to reduce diabetes risk.
- Aim for at least 150 minutes of moderate exercise per week (ideally spread across several days; i.e., 20-30 minutes six days per week).
- Add strength training two to three times per week to build muscle, which helps your body use glucose more efficiently.
- Reduce sedentary time; stand, stretch, or walk for a few minutes every hour.
- Find physical activities you enjoy to help maintain consistency.
- Achieve and maintain a healthy weight loss (even 5% to 7% can significantly reduce your risk for diabetes).
- Set small, realistic goals rather than focusing on quick fixes or crash diets.
- Try to get seven to nine hours of sleep each night.
- Practice stress-reduction techniques like meditation, deep breathing, yoga, or journaling.
- Quit smoking; it increases insulin resistance and risk of heart disease.
Medical Management and Monitoring
In addition to reducing your risk of type 2 diabetes through lifestyle changes, your doctor may recommend medications and more extensive blood sugar monitoring. Some of these include:
- Metformin can help lower blood sugar by reducing glucose production in the liver and improving insulin sensitivity.
- GLP-1 receptor agonists (Ozempic, Wegovy, etc.) may help with weight loss and reduce diabetes progression in certain individuals.
- Using a continuous glucose monitor (CGM) can provide you with real-time information on blood sugar levels to help gain a better understanding of how things fluctuate based on diet, exercise, and sleep.
Again, these solutions may not be for everyone, so it's best to work with your doctor to find the right treatment plan for your needs.
What Happens if I Develop Type 2 Diabetes?
Preventing prediabetes is not always possible, and some individuals may end up with a diabetes diagnosis. If this occurs, don’t panic. There are plenty of ways to help maintain healthy blood sugar levels and reduce the risk of any long-term complications with type 2 diabetes. Your doctor may recommend working with a diabetes educator to understand the condition better, and will likely help you determine a treatment plan that includes reputable diabetes products, like those offered through Byram Healthcare. To learn more about diabetes treatments or the impact of diabetes on your body, contact Byram’s diabetes helpline: 1-877-902-9726, ext. 43397, today.
