Can You Reverse Prediabetes? Tips to Know

What Is Prediabetes?

Prediabetes is a serious condition in which you have elevated blood sugar levels that are higher than normal but not high enough to be called type 2 diabetes for now. Type 2 diabetes causes your body to become resistant to insulin, a necessary hormone that regulates blood sugar (glucose). People with prediabetes are at risk of developing type 2 diabetes mellitus within 5 years if they don’t make lifestyle and dietary changes.

Blood Sugar Levels for a Prediabetes Diagnosis

Your healthcare provider can diagnose prediabetes with a blood test that measures your blood sugar levels, including glycosylated hemoglobin A1c, fasting blood sugar, and glucose tolerance.

Normal blood sugar levels: Glycosylated hemoglobin, also known as hemoglobin A1c (HbA1c) below 5.7%; fasting blood sugar below 100 milligrams per deciliter (mg/dL); and oral glucose tolerance test below 140 mg/dL.
Prediabetes:
- Glycosylated hemoglobin (A1c) between 5.7% and 6.4%
- Fasting blood sugar test (FPG) between 100 mg/dL and 125 mg/dL
- Oral glucose tolerance test (Ogtt) between 140 mg/dL and 199 mg/dL.
Diabetes: Glycosylated hemoglobin (A1c) higher than 6.5% on two separate occasions; fasting blood sugar above 126 mg/dL on two separate tests; and oral glucose tolerance test above 200 mg/dL after two hours.

Warning Signs and Symptoms

Most people with prediabetes don’t have any warning signs or symptoms. However, damage to organs such as the blood vessels, heart, and kidneys may already be occurring behind the scenes and will continue to progress without better blood sugar control.

Some people may have areas of dark skin in their armpits, neck, and groin as a sign of prediabetes.

If prediabetes is not reversed and it advances to type 2 diabetes, you will likely experience the following symptoms: increased thirst, frequent urination, increased hunger, fatigue, blurred vision, numbness or tingling in hands and feet, frequent infections, slow healing sores, and unintended weight loss. Thus, it is important to take the necessary steps to reverse prediabetes as soon as possible.

Find out “What Are The Signs Of Prediabetes In Children?”

What Causes Prediabetes?

Scientists haven’t been able to find out why some people develop prediabetes while others do not. Genetic predisposition is believed to play a role (having family members with prediabetes or diabetes increases your risk of developing prediabetes).

Prediabetes occurs when the body does not process glucose (sugar) properly. In healthy people, a hormone called insulin, which is made in the pancreas, causes sugar to be transported from blood into the body’s cells — thus lowering blood sugar levels. After meals, insulin secretion increases, moving glucose from the blood to the cells. When blood glucose levels are low, insulin production in the pancreas decreases, thus maintaining blood sugar levels.

In people with prediabetes, the body doesn’t respond to insulin properly. It can be because the pancreas doesn’t make enough insulin or because of decreased insulin sensitivity in the body’s cells (whereby the cells develop insulin resistance and don’t respond to insulin as well as they should).

Risk Factors for Prediabetes

The risk factors for prediabetes are the same as those for diabetes and heart disease. They include:

Being overweight or obese.
A large waist size (more than 40 inches in men and more than 35 inches in women).
A diet rich in processed meat, red meat, foods with added sugar, and sugar-sweetened beverages.
Lack of physical activity.
Age above 35 years.
A family history of type 2 diabetes mellitus.
Black, Hispanic, Asian American, and American Indian race (for unclear reasons, these ethnicities are at greater risk of prediabetes and diabetes).
Gestational diabetes (diabetes while pregnant) puts both mother and child at a higher risk of prediabetes and diabetes later in life.
Women with polycystic ovary disease (PCOD) have a higher risk of insulin resistance, prediabetes, and diabetes.
People with sleep disorders such as obstructive sleep apnea (OSA) are at risk of developing insulin resistance. Being overweight or obese is a risk factor for both prediabetes and OSA.
Smoking can increase insulin resistance and lead to the progression of prediabetes to diabetes.
Metabolic syndrome: high triglycerides, high LDL (low-density lipoprotein), which is the “bad” cholesterol, low HDL (high-density lipoprotein) or “good” cholesterol, hypertension (high blood pressure), or high blood sugar levels.

Diabetes Complications

If you don’t take steps to lower blood sugar levels, prediabetes can progress to diabetes type 2. Diabetes is linked to chronic diseases such as heart disease, leading to stroke, heart attack, and long-term damage to many organs in the body, including blood vessels, eyes, kidneys, nerves, and liver.

Diet For Prediabetes

What Foods Should You Eat With Prediabetes?

If you have had prediabetes diagnosed, eating a low-calorie, low-fat, high-fiber diet can help to improve insulin sensitivity and keep your blood sugar levels in a healthy range. A diet high in the following foods can help to reverse prediabetes:

Fresh fruits and vegetables.
Whole grains such as brown rice, quinoa, barley, and millet.
Complex carbohydrates such as oats, lentils, pulses, and beans.
Lean proteins such as poultry and fish.
Nuts and seeds.
Healthy fats such as olive oil.

What Foods Should You Avoid With Prediabetes?

Avoid the following foods if you have a prediabetes diagnosis:

Processed foods and packaged snacks (sweets, cakes, biscuits, pies, pastries)
Fried and fatty foods such as French fries, onion rings, pizzas, burgers, and donuts.
Refined carbohydrates such as white bread and white rice.
High glycemic foods such as processed foods, sugar-sweetened beverages (sodas, sports drinks, iced tea), sugary snacks, fast food (burgers, pizza), white bread, and potatoes.
Saturated fats found in butter, lard, cakes, biscuits, fatty cuts of meat, processed meats, cured meats, pastries, pies, ice cream, milkshakes, and chocolate.

How Much Sugar Should You Eat?

The American Diabetes Association (ADA) and American Heart Association (AHA) recommend that adult men should eat no more than 36 grams of added sugar a day (equivalent to 9 teaspoons), and adult women should eat no more than 25 grams of added sugar a day (equivalent to 6 teaspoons).

Lifestyle Changes

Exercise

Sedentary behavior is a risk factor for diabetes. Daily physical activity can help your body use up excess glucose for energy and also use insulin more efficiently. Exercise can also help in losing weight (being overweight or obese is a major risk factor for prediabetes and diabetes). Your aim should be to get at least 150 minutes of moderate-intensity or 75 minutes of intense aerobic activity each week or a combination of the two.

Weight Loss

If you are overweight or obese, weight loss to the tune of just 5%-10% of your initial body weight can significantly lower your risk of developing diabetes. This means if you weigh 200 pounds, losing about 15 pounds of weight will help. You can achieve this with a combination of a healthy diet and a regular exercise routine.

Sleep

Studies have shown that poor sleep patterns (insufficient sleep, excessive sleep, repeated awakenings throughout the night, and irregular sleep) can all lead to glucose intolerance. Poor sleep can also worsen prediabetes or diabetes.

Stress Management

Chronic stress doesn’t directly cause prediabetes or diabetes. However, research suggests there is a link between mental health (stress levels) and diabetes risk. High levels of stress hormones may prevent insulin production in the pancreas. Also, stress can lead to overeating, weight gain, and an increased risk of prediabetes and diabetes type 2. Ways of managing stress include deep breathing exercises, meditation, yoga, tai-chi, and mindfulness practices.

Medical Guidance

When To See A Doctor

Prediabetes does not usually cause any symptoms. You should talk to your doctor about screening for prediabetes or diabetes if you have underlying risks for diabetes. Also, make an appointment to see your doctor if you have signs and symptoms of diabetes, such as increased thirst, increased hunger, increased urination, fatigue, blurred vision, numbness and tingling in the hands and feet, slow healing wounds, frequent infections, or weight loss without trying.

Medications for Prediabetes

Healthy changes to your lifestyle are the main way to manage prediabetes. However, your healthcare provider may prescribe a medication such as metformin to stabilize blood sugar levels if blood tests suggest you are at high risk of developing type 2 diabetes. They may also give you medications to manage cholesterol levels and high blood pressure.

Learn about 6 Metformin Alternatives to Consider for Type 2 Diabetes.

Preventative Measures

Healthier lifestyle habits can help reverse prediabetes and prevent the progression of prediabetes to type 2 diabetes, as well as optimize your overall health. As part of a diabetes prevention program, you should:

Eat a healthy diet.
Participate in a regular exercise routine.
Maintain a healthy weight and lose weight if you are overweight or obese.
Take steps to control your blood pressure and cholesterol levels.
Stop smoking if you smoke.
Limit alcohol intake.

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Frequently Asked Questions

What Is The Fastest Way To Reverse Prediabetes?

The fastest way to reverse prediabetes is to make healthy lifestyle changes such as healthy eating, regular physical activity, losing excess weight if you are overweight or obese, stopping smoking, and limiting alcohol intake.