A Complete Guide on Prediabetes - Symptoms, Causes, Prevention

Introduction

Prediabetes is a medical state in which your glucose (blood sugar) levels are elevated but not high enough to make you officially have type 2 diabetes. You could think of it as a warning period—a warning sign from your body that something could be brewing on the horizon if you don't do anything about it.

The best part? Prediabetes can be reversed. By detecting it early and making a few changes to your lifestyle, you can avoid or delay the development of full-blown diabetes and enjoy a healthy life.

Why Should You Care About Prediabetes?

There are millions of people with prediabetes who don't even realize it. That's because most times, it has no clear-cut symptoms. But if not treated, it can result in:

Catching it early empowers you to make a change before complications set in.

What Are the Symptoms of Prediabetes?

In many instances, prediabetes symptoms go unnoticed, particularly at first. Yet some subtle symptoms might suggest that your blood sugar is on the rise.
Common signs and symptoms of prediabetes are:

Increased thirst
Frequent urination
Fatigue or low energy
Blurred vision
Unintended weight gain or weight loss difficulty
Dark spots of skin (particularly on the neck, armpits, elbows, or knees—this is referred to as acanthosis nigricans)
Slow-healing cuts or recurrent infections

If you have any of these symptoms, particularly if you have risk factors such as obesity or a history of diabetes in your family, you should have yourself tested.

What Leads to Prediabetes?

The reasons for prediabetes relate to how your body processes insulin, the hormone that facilitates the movement of sugar from your bloodstream into your cells.

When you consume food, your body converts food into glucose. Insulin makes that glucose available to be used for energy. But with prediabetes, your cells become resistant to insulin—a kind of trouble called insulin resistance. That means your blood sugar goes up.

Some common causes and risk factors are:

Being overweight or obese (particularly with fat around the belly)
Being inactive
Eating unhealthy (too much of refined carbs, sugars, or processed foods)
Having a family history of type 2 diabetes
High blood pressure or cholesterol
Polycystic ovary syndrome (PCOS)
Sleep issues such as sleep apnea
Age greater than 45 (though young adults and even kids can develop it)

How Is Prediabetes Diagnosed?

You won't know for certain whether you have prediabetes unless you get a blood test. Your doctor may suggest one of the following tests:

Fasting blood sugar test – Tests blood glucose after 8 hours of fasting
Normal: Less than 100 mg/dL
Prediabetes: 100–125 mg/dL
Diabetes: 126 mg/dL or more
A1C test (Hemoglobin A1c) – Reveals your average blood sugar level over 2–3 months
Normal: Less than 5.7%
Prediabetes: 5.7% to 6.4%
Diabetes: 6.5% or more
Oral glucose tolerance test (OGTT) – Tests how your body responds to sugar after consuming a sugary liquid
Prediabetes range: 140–199 mg/dL at 2 hours

Can Prediabetes Be Reversed?

Yes, and that's the good news. With prediabetes, unlike type 2 diabetes, the condition can usually be reversed through positive changes in your daily routine. Research indicates that even a 5–7% weight loss and regular exercise can reduce your risk by over 50%.

Let's set it out how.

How to Reverse Prediabetes Naturally

You can reverse prediabetes by:

1. Eat a Balanced, Low-Sugar Diet

Make the switch to a prediabetes diet centered around whole foods.

Choose whole grains instead of white bread or rice.
Add more fiber through vegetables, fruits, legumes, and nuts.
Limit sugary snacks, desserts, and drinks.
Include lean proteins like eggs, chicken, tofu, or fish.
Use healthy fats from olive oil, avocado, or seeds.

Tip: Eat smaller portions and try not to skip meals. Balanced eating keeps your blood sugar stable.

2. Exercise Regularly

Physical activity helps your body use insulin more efficiently and lowers blood sugar.
Aim for at least 30 minutes of moderate activity (like brisk walking, cycling, or dancing) on most days.

Strength training (like lifting weights or yoga) 2–3 times a week can help build muscle and burn more sugar.

Even simple steps like walking after meals or using stairs instead of lifts add up.

3. Lose Extra Weight

Being overweight, particularly around your
midsection, is a big risk factor. Reducing your weight by just 5 to 10% can make a big difference.

If you are 80 kg, losing just 4–8 kg can cut your risk of developing type 2 diabetes considerably.

4. Get Good Sleep

Sleep deprivation or poor sleep impacts insulin action. Get 7 to 8 hours of quality sleep each night.

Avoid screens at night and attempt relaxing rituals such as reading or meditation.

5. Control Stress

Stress increases your blood sugar level. Learn
how to deal with stress in a healthy way:

Deep breathing
Yoga or stretching
Journaling
Confiding in a friend or therapist
Spending time outdoors

6. Don't Smoke and Reduce Alcohol

Smoking causes increased insulin resistance and risk of diabetes. Stopping smoking can benefit your health in countless ways, including lowering blood sugar levels.

Limit drinks to moderate amounts—no more than 1 drink per day for women and 2 for men.

Prediabetes in India: A Growing Problem

India has one of the highest rates of individuals with diabetes worldwide—and prediabetes usually precedes it.

With changes in lifestyle, urbanization, and rising obesity, younger adults and even teenagers are being diagnosed with prediabetes. Prevention and education at the right time can make a difference.

When Should You Consult a Doctor?

You should get screened if:

You are overweight
You have a family history of diabetes
You're over 35–40 years old
You've had gestational diabetes (diabetes during pregnancy)
You have symptoms such as frequent urination, thirst, or fatigue

Early diagnosis saves lives. Regular checkups and blood tests can keep you informed and in control.

Can Prediabetes Turn Into Diabetes?

Yes. Without treatment, prediabetes can lead to type 2 diabetes in 5 years or less. But it doesn't have to happen—it's up to your lifestyle.

With diet, exercise, and proper medical guidance, many individuals can remain in the prediabetes category or even reverse it.

Medications for Prediabetes – When Are They Necessary?

Lifestyle modifications are the first and most successful measure. But in some instances—particularly if you have other health concerns—your physician might prescribe medication. It lowers glucose production by the liver and enhances insulin sensitivity.
This is generally reserved when lifestyle modifications aren't sufficient or if you have a high cardiovascular risk.

Conclusion

Prediabetes doesn't have to become diabetes. It's an alarm bell, not a death sentence.

By listening for signs of prediabetes, understanding causes, and taking a few easy steps towards prevention, you can remain healthy and prevent complications in the future. Annual checkups, a balanced diet, regular exercise, and stress reduction are your best friends.