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Prediabetes is a condition where blood sugar levels have risen outside of the normal range, but they're not yet high enough to be diagnosed with type two diabetes. Prediabetes takes years or even decades to show up on your lab work, and it's the first signal that the body is starting to have difficulty managing your blood sugar efficiently. Usually coinciding with insulin resistance or reduced insulin production, prediabetes is a warning sign to begin taking better care of your blood sugar.

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What is Prediabetes?��

Prediabetes affects millions of people, and it often goes undiagnosed because it doesn't always have an obvious symptom in the beginning. Nearly 33% of Americans have pre-diabetes, and many are not aware. Understanding what prediabetes is and how you can take action to prevent a diabetes diagnosis is key if you or someone you love has been diagnosed with prediabetes; the good news is that there are lifestyle changes that make a big difference in reversing your lab work and protecting your long-term health.¹��

How Is Prediabetes Diagnosed?��

Prediabetes is typically diagnosed using one of the following blood tests. If your results fall within these ranges, it means your body isn’t processing glucose efficiently, putting you at risk for developing type 2 diabetes.²

• ‍A1C Test: Measures your average blood sugar levels over the past 2–3 months. A result between 5.7% and 6.4%indicates prediabetes.��‍
• Fasting Blood Glucose Test: Checks blood sugar levels after an overnight fast. A result between 100–125 mg/dL suggests prediabetes.��‍
• Oral Glucose Tolerance Test (OGTT): Measures blood sugar two hours after drinking a glucose solution. A reading between 140–199 mg/dL indicates prediabetes.��

What Causes Pre-Diabetes?��

Although prediabetes isn't full-blown diabetes, it's a serious warning sign that your body's ability to regulate blood sugar has diminished. Without intervention, prediabetes can progress to type two diabetes and also increase the risk of co-occurring complications, like heart disease, nerve damage, or kidney disease.��You may often hear that prediabetes occurs when you become insulin resistant or when your body isn't responding well enough to insulin anymore to keep your blood sugar in check. Think of insulin as the key that opens the door to the cell, allowing blood sugar and nutrients to come inside the cell. When insulin is around all the time, the cell becomes "resistant" to opening the door.Through lifestyle changes, you can make cells more sensitive to insulin, reduce your insulin resistance, and thus improve your prediabetes.³��

Several factors can contribute to the development of prediabetes, including:��

• Genetics: A family history of diabetes can increase the risk.��
• Excess Weight: Especially carrying extra weight around the abdomen contributes to insulin resistance.��
• Lack of Physical Activity: Exercise helps the body use insulin more effectively.
• A Diet High in Processed Foods and Sugars: Excess refined carbohydrates and sugary beverages can lead to blood sugar spikes and insulin resistance.��
• Sleep Deprivation and Chronic Stress: Both can disrupt insulin regulation and metabolic health.��
• Medications: Some medications, like steroids, when used long-term, have an association with increased blood sugar.��
• Certain conditions: PCOS, autoimmune, and thyroid-related conditions have an association with prediabetes.��

<div class="pro-tip"><strong>Also Read: </strong><a href=how-to-reverse-prediabetes?e3cb9e88_page=2>How to Reverse Prediabetes: Experts’ Take + Tips to Get Started</a>.</div>

Symptoms of Pre-diabetes

‍One of the most challenging things about prediabetes is that it often has no noticeable symptoms at first. Many people don’t realize they have it until it progresses to type 2 diabetes.��However, some early signs can include the following. If you experience any of these symptoms, it’s important to talk to your healthcare provider about getting tested.⁴��

• Increased thirst
• Frequent urination
• Fatigue
• Blurred vision
• Slow-healing wounds
• Dark patches of skin (acanthosis nigricans), typically on the neck, armpits, or groin��

What Increases Your Risk for Type 2 Diabetes?‍

‍Certain factors can make you more likely to develop prediabetes and eventually type 2 diabetes.��The major risk factors include:³��

• BMI greater than or equal to 27��
• A family history of diabetes
• Being over the age of 45
• Polycystic ovary syndrome (PCOS)��
• Having a sedentary or physically inactive lifestyle
• High blood pressure or abnormal cholesterol levels
• History of gestational diabetes (diabetes during pregnancy)��While some risk factors like genetics and age can’t be changed, lifestyle modifications can significantly lower your risk and even reverse prediabetes.��

Managing and Treating Pre-diabetes: What to Do Next?‍

‍The good news is that prediabetes does not have to turn into diabetes. With the right changes, many people can bring their blood sugar levels back into a healthy range.��

1. Lose Excess Weight��

Even a small amount of weight loss—5 to 10% of your body weight—can significantly improve insulin sensitivity and reduce blood sugar levels. For example, if you weigh 200 pounds, losing just 10–20 pounds can make a significant difference.⁵��

2. Improve Your Diet��

Balanced nutrition can improve your blood sugar. Below are some tips from a registered dietician to focus on after your diagnosis:⁶��

• Focus on whole foods like lean proteins, vegetables, whole grains, and healthy fats.
• Reduce intake of added sugars, refined carbs, and highly processed foods.
• Prioritize fiber-rich foods like legumes, nuts, and non-starchy vegetables to help regulate blood sugar.

3. Exercise Regularly��

Physical activity helps lower blood sugar and improve insulin function. Regular exercise also helps lower blood sugar, improve insulin sensitivity, and support a healthy weight, which is key for preventing prediabetes and type 2 diabetes.��Even small amounts of physical activity—like a brisk walk after meals—can significantly improve glucose metabolism. Strength training is also important because building muscle helps the body use insulin more effectively.��Aim for:⁷��

• At least 150 minutes of moderate weekly exercise, such as brisk walking, cycling, or swimming.��
• Strength training at least twice weekly to build muscle improves glucose uptake.��

4. Get Quality Sleep��

Getting enough sleep isn’t just about feeling well-rested—it plays a huge role in keeping your blood sugar, appetite, and metabolism in check. When you don’t get enough sleep, your body becomes less sensitive to insulin, making it harder to regulate blood sugar and increasing the risk of type 2 diabetes.⁸

^‍Lack of sleep also throws off hunger hormones—ghrelin goes up (making you hungrier), while leptin goes down (so you don’t feel as full)—which can lead to cravings for high-carb, high-calorie foods.��Over time, this can contribute to weight gain and metabolic issues. Plus, if your sleep schedule is all over the place (like from shift work or late nights), it can further disrupt your body’s ability to manage blood sugar.⁸��

5. Manage Stress��

Stress and blood sugar go hand in hand—this review highlights how much chronic stress can impact diabetes risk and management. When stressed, your body releases cortisol and other stress hormones, raising blood sugar levels and making insulin less effective over time.This constant cycle can increase the risk of developing diabetes or make it harder to manage for those who already have it. The review also points out that stress can lead to poor lifestyle choices, like emotional eating, less physical activity, and disrupted sleep—all of which can contribute to higher blood sugar and metabolic issues.⁹��

How Much Weight Do You Need to Lose to Reverse Prediabetes?

‍Research shows that losing 5–10% of your body weight can significantly lower blood sugar and reduce the risk of developing type 2 diabetes.Weight loss improves insulin sensitivity and helps the body use glucose more effectively, making it one of the most effective strategies for reversing prediabetes.⁵��

Frequently Asked Questions

If I Have Prediabetes, Will I Get Diabetes?‍

‍Not necessarily, though prediabetes puts you at an increased risk for diabetes. Prediabetes labwork is reversible with lifestyle changes. Taking action now can prevent or delay the onset of type 2 diabetes.��

Can Children Get Prediabetes?‍

‍Yes, children and adolescents can develop prediabetes, especially if they have risk factors like obesity, a family history of diabetes, and/or a sedentary lifestyle.��

Is It Really Possible to Reverse Prediabetes?‍

‍Yes—research shows that diet, exercise, and weight loss can reverse prediabetes in many people.��

The Bottom Line��

‍‍Prediabetes might feel like a wake-up call, but it doesn’t have to be a diagnosis set in stone. With the right lifestyle changes, you can take control of your health, lower your blood sugar, and reduce your risk of developing type 2 diabetes. Whether it’s adjusting your diet, getting more active, or improving sleep, every small step counts toward better long-term health.

<div class="pro-tip"><strong>Learn More: </strong><a href=prediabetes-diet>Prediabetes Diet: What to Eat, What to Avoid and Tips</a>.</div>