Prediabetes means your blood sugar is higher than normal but not yet high enough to be diagnosed as type 2 diabetes. It’s incredibly common. According to the CDC, about 98 million American adults, more than 1 in 3, have prediabetes, and more than 80% of them don’t know it.
The good news is that prediabetes is a warning, not a sentence. With the right changes, many people bring their blood sugar back to a normal range and prevent or delay type 2 diabetes.
Why prediabetes matters
Without changes, many people with prediabetes go on to develop type 2 diabetes. Prediabetes also raises the risk of heart disease and stroke. Because it usually causes no symptoms, testing is the only way to find it.
Who is at risk?
- Having overweight or obesity
- Being 35 or older (though younger people can have it too)
- Having a parent or sibling with type 2 diabetes
- Being physically active fewer than 3 times a week
- Having had diabetes during pregnancy (gestational diabetes)
- Having polycystic ovary syndrome (PCOS)
- Having high blood pressure or abnormal cholesterol
How prediabetes is diagnosed
Your doctor can use one of these blood tests:
- A1C: 5.7% to 6.4% indicates prediabetes; 6.5% or higher indicates diabetes. Learn more about the A1C test.
- Fasting blood sugar: 100 to 125 mg/dL indicates prediabetes; 126 or higher indicates diabetes.
- Oral glucose tolerance test: 140 to 199 mg/dL two hours after a sugary drink indicates prediabetes.
Signs you might notice
Most people have no symptoms. Some notice darkened, velvety patches of skin on the neck or armpits, called acanthosis nigricans. If you start having symptoms like extreme thirst, frequent urination or blurry vision, your blood sugar may already be in the diabetes range, so see your doctor.
How to turn it around
Research has shown that structured lifestyle programs can cut the risk of developing type 2 diabetes by more than half. Key steps include:
- Lose a modest amount of weight. Losing 5% to 7% of your body weight, about 10 to 14 pounds for a 200-pound person, can make a big difference.
- Move more. Aim for 150 minutes of moderate activity a week, like our brisk walking plan, plus strength training such as our resistance band workout.
- Build balanced meals. The diabetes plate method is an easy way to start.
- Cut back on sugary drinks and refined carbs.
- Sleep well and manage stress, both of which affect blood sugar.
Try these blood-sugar-friendly recipes: Black Bean and Sweet Potato Chili and Greek Yogurt Chicken Salad Lettuce Wraps.
What this means for you
Ask your doctor about testing if you have risk factors. If you have prediabetes, ask about the CDC-recognized National Diabetes Prevention Program, a year-long lifestyle program offered in person and online. Recheck your blood sugar as your doctor recommends, usually every year.
The bottom line
Prediabetes is common, silent and reversible for many people. Getting tested, losing a modest amount of weight, eating balanced meals and staying active can keep type 2 diabetes from developing.
Common questions
Can prediabetes go away?
Yes, for many people. Lifestyle changes can bring blood sugar back to normal, though it’s important to keep up healthy habits and continue regular testing.
Is medicine ever used for prediabetes?
Sometimes. A doctor may consider medicine such as metformin for people at very high risk, but lifestyle change is the first and most effective step.
How often should I be tested for prediabetes?
Adults with risk factors are often tested every year or every few years. The U.S. Preventive Services Task Force recommends screening adults ages 35 to 70 who have overweight or obesity.
This article is for general information and isn’t medical advice. Talk with your healthcare provider about your individual needs.
