Quick answer: Prediabetes means your blood sugar is higher than normal, but not high enough to be called type 2 diabetes. It usually has no obvious symptoms, which is why more than 8 in 10 people who have it don’t know. The good news: it’s often reversible with simple lifestyle changes.
What is prediabetes? It means your blood sugar is higher than normal, but not high enough to be called type 2 diabetes. It usually has no obvious symptoms, which is why more than 8 in 10 people who have it don’t know. The good news: it’s often reversible with simple lifestyle changes.
If you have just left one of those doctors’ appointments with the news that you have prediabetes, then you are not alone. Over 2 out of every five American adults in the United States (98 million) are afflicted with it, and have no idea. The following is information about what prediabetes is, the signs and symptoms of it, its normal blood sugar levels, and ways to reverse them.
What Is Prediabetes?
Prediabetes is a precursor to type 2 diabetes. Your body is still producing insulin, the hormone responsible for transporting sugar from your bloodstream to your cells, where it can be used for energy, but it is not as efficient as it should be. As a result, glucose (sugar) accumulates in your bloodstream at levels higher than normal but not high enough to be classified as diabetes.
It is the car’s warning light that something is not right; it does not mean the car is broken down, but it needs to be taken care of to prevent further problems.
Early Signs of Prediabetes You Shouldn’t Ignore
Quick answer: Most people with prediabetes have zero symptoms. When signs do appear, they’re often subtle: feeling more tired than usual, getting thirstier, needing the loo more often, or noticing darker patches of skin around the neck or armpits.
This is the tricky part. Prediabetes rarely announces itself. There’s no dramatic moment where you suddenly feel unwell. That’s exactly why it catches so many people off guard. That said, a few subtle clues are worth paying attention to:
- Feeling unusually tired, even after a full night’s sleep
- Being thirstier than normal and drinking more water than you used to
- Needing to urinate more often, especially at night
- Patches of dark, velvety skin around the neck, armpits or groin (a sign called acanthosis nigricans)
- Slow-healing cuts or scrapes
- Blurred vision from time to time
None of these on their own confirm prediabetes — they can have other causes too. The only way to know for certain is a blood test, which brings us to the numbers.
Blood Sugar Levels: What Actually Counts as Prediabetes?
Doctors use one of three simple blood tests to check your blood sugar. Here’s how the results are read, based on standards used by the American Diabetes Association and the CDC:
| Test | Normal | Prediabetes | Diabetes |
| A1C (average over 2-3 months) | Below 5.7% | 5.7% – 6.4% | 6.5% or higher |
| Fasting blood sugar | Below 100 mg/dL | 100 – 125 mg/dL | 126 mg/dL or higher |
| Oral glucose tolerance test (2-hour) | Below 140 mg/dL | 140 – 199 mg/dL | 200 mg/dL or higher |
A quick note on the A1C test: it measures your average blood sugar over the past two to three months, rather than a single snapshot, which is why many doctors prefer it. Each one-point rise in A1C reflects roughly a 29 mg/dL increase in average blood sugar — so even moving from 5.7% to 6.0% is a meaningful shift worth acting on, not just a rounding difference.
Who’s More Likely to Get Prediabetes?
Anyone can develop prediabetes, but some factors raise the odds. You may be at higher risk if you:
- Are carrying extra weight, particularly around the waist
- Are over the age of 45
- Have a parent, brother or sister with type 2 diabetes
- Are physically active less than three times a week
- Have had gestational diabetes, or gave birth to a baby weighing over 9 pounds
- Have high blood pressure or a history of heart disease
- Are of African American, Hispanic/Latino, American Indian, Alaska Native, Asian American or Pacific Islander background, who all carry a higher statistical risk
Having one or two of these doesn’t mean a diagnosis is coming. It simply means a blood test is a sensible next step, especially if it’s been a while since your last one.
How to Reduce Your Risk of Prediabetes (And Even Reverse It)
Quick answer: Losing just 5-7% of your body weight, walking for 30 minutes most days, and cutting back on sugary drinks and refined carbs are the three changes proven to make the biggest difference.
Here’s the good news about prediabetes: It’s one of the few conditions that you can actually turn around. The National Institutes of Health conducted a major study on people with prediabetes, and it found that those who lost weight and got daily exercise had a 58 percent decrease in their risk of developing diabetes – compared to those who didn’t exercise, who had a much smaller decrease in risk. That’s a huge difference! To reduce your risk, you don’t need to do anything drastic. Making small changes can help tremendously:
- Move more. A brisk 30-minute walk most days lowers blood sugar directly and helps your body use insulin better.
- Swap, don’t cut. Trade white rice, bread and pasta for wholegrain versions, beans or vegetables more often, rather than banning carbs altogether.
- Cut back on sugary drinks. Soda, sweetened coffee and fruit juice are some of the fastest ways to spike blood sugar — water, tea or sparkling water make an easy swap.
- Aim for steady, modest weight loss. Even losing 10-15 pounds can meaningfully improve your numbers if you’re carrying extra weight.
- Prioritise sleep. Poor sleep is linked to higher blood sugar and stronger sugar cravings the next day.
- Manage stress. Chronic stress raises cortisol, which in turn raises blood sugar — even gentle habits like short walks or breathing exercises help.
If your results confirm prediabetes, ask your doctor about the National Diabetes Prevention Program (National DPP) — a free or low-cost, CDC-recognised group programme shown to help people make these changes stick, with real support rather than just a leaflet.
Frequently Asked Questions
Can prediabetes be reversed?
Yes, for most people. Losing a modest amount of weight, moving more and eating fewer processed carbs can bring blood sugar back to a normal range within months.
Does prediabetes always turn into type 2 diabetes?
No. Without any changes, many people with prediabetes do go on to develop type 2 diabetes within five years, but lifestyle changes cut that risk significantly.
Is prediabetes serious?
Yes. Even before it becomes diabetes, prediabetes can quietly raise your risk of heart disease and stroke, which is why catching it early matters.
What foods should I avoid with prediabetes?
Sugary drinks, white bread, pastries and heavily processed snacks cause the biggest blood sugar spikes. You don’t need to cut carbs out completely — just choose slower-digesting ones like beans, oats and vegetables more often.
How do I get tested for prediabetes?
Ask your GP or doctor for a simple blood test — either a fasting blood sugar test or an A1C test. Both are quick, affordable and widely available.
Further Reading and Resources
CDC — About Prediabetes and Type 2 Diabetes
CDC — Diabetes Testing and A1C Ranges
CDC — 1-Minute Prediabetes Risk Test
This article is for general information only and isn’t a substitute for medical advice. If you’re worried about your blood sugar, book a simple blood test with your doctor.
