Prediabetes is a serious health condition where blood sugar levels are higher than normal but not high enough yet to be diagnosed as Type 2 diabetes. It’s a critical warning sign — and a major opportunity to prevent full-blown diabetes before it starts.

How Common Is Prediabetes?

According to the CDC, 96 million American adults — more than 1 in 3 — have prediabetes. Alarmingly, more than 80% don’t know they have it. Without lifestyle changes, many people with prediabetes will develop Type 2 diabetes within 5 years.

Warning Signs of Prediabetes

Prediabetes often has no clear symptoms. Some people may notice:

• Darkened skin on neck, armpits, or groin (acanthosis nigricans)
• Increased thirst or frequent urination
• Unexplained fatigue
• Blurred vision
• Slow wound healing

The only way to know for sure is through a blood test.

How Is Prediabetes Diagnosed?

Prediabetes is diagnosed with these blood tests:

• A1C test: 5.7% to 6.4% = prediabetes (6.5%+ = diabetes)
• Fasting blood sugar: 100–125 mg/dL = prediabetes (126+ = diabetes)
• Glucose tolerance test: 140–199 mg/dL = prediabetes

What Causes Prediabetes?

The exact cause isn’t always clear, but key risk factors include: excess weight (especially belly fat), physical inactivity, family history of diabetes, age over 45, history of gestational diabetes, and conditions like PCOS or sleep apnea.

Can Prediabetes Be Reversed?

Yes — and this is the most important message. The landmark Diabetes Prevention Program study showed that people with prediabetes who lost 5–7% of their body weight through diet and exercise reduced their risk of developing Type 2 diabetes by 58%. For people over 60, the reduction was 71%.

How to Reverse Prediabetes

1. Lose Weight

Even modest weight loss — 10 to 14 pounds for a 200-pound person — dramatically reduces insulin resistance.

2. Exercise More

Aim for at least 150 minutes of moderate activity per week, such as brisk walking, swimming, or cycling.

3. Change Your Diet

Reduce refined carbs and sugary foods, increase fiber and vegetables, and choose lean proteins. A Mediterranean-style diet is particularly effective.

4. Quit Smoking

Smoking increases insulin resistance and your risk of developing Type 2 diabetes.

5. Get Screened Regularly

If you have risk factors, ask your doctor about annual blood sugar testing so you can catch any changes early.

Disclaimer: Always consult your healthcare provider for personalized advice on managing or reversing prediabetes.