What is Prediabetes? Signs, Symptoms, and Treatment

Are you or a loved one at risk for developing prediabetes? While a prediabetes diagnosis may seem overwhelming, you can prevent prediabetes from turning into type 2 diabetes with support from a diabetes dietitian. So, what is prediabetes exactly? Keep reading to learn the signs, common symptoms, and the available treatment options.

What is Prediabetes?

Prediabetes, also called borderline diabetes, is a condition where blood sugar levels are higher than normal but not high enough to be considered type 2 diabetes. It’s a sign that your body isn’t using insulin effectively, a condition known as insulin resistance. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) conducts and supports research on prediabetes and related conditions.

Borderline diabetes is extremely common. According to the CDC, over 97.6 million people 18 or older have prediabetes in the United States. Individuals with metabolic syndrome, which includes high blood pressure, abnormal cholesterol levels, and a large waist size, are at a higher risk for developing prediabetes. Other risk factors include being 45 years of age or older, having Asian, Pacific Islander, Hispanic, or Native American heritage, having had gestational diabetes, giving birth to a child weighing 9 or more pounds, having Polycystic Ovarian Syndrome (PCOS), or having non-alcoholic fatty liver disease (NAFLD).

Fortunately, simple and manageable changes to your diet and daily habits can significantly reduce your risk and improve overall health outcomes. Insulin resistance and prediabetes often arise when the body does not effectively utilize insulin, frequently linked to factors like excess weight and lack of physical activity. Regular screenings and being proactive about your health can help you identify prediabetes early and take the necessary steps to prevent further complications.

How is Prediabetes Diagnosed?

Doctors use blood tests to diagnose prediabetes. If you display symptoms or are at risk for developing prediabetes, your doctor may recommend testing.

The most common tests include:

• Fasting Plasma Glucose (FPG) Test: A fasting blood sugar level between 100-125 mg/dL indicates prediabetes.
• A1C Test: Measures your average blood sugar levels over the past 2-3 months. An A1C between 5.7% and 6.4% signals prediabetes.
• Oral Glucose Tolerance Test (OGTT): A blood sugar level of 140-199 mg/dL two hours after drinking a sugary solution suggests prediabetes.

If your numbers fall into these ranges, your doctor may diagnose you as prediabetic and recommend immediate lifestyle changes to prevent progression to type 2 diabetes.

What Causes Prediabetes? Insulin Resistance and Other Factors

There is no one single cause of prediabetes. Prediabetes develops gradually and often results from a combination of lifestyle, genetic, and environmental factors. Metabolic syndrome, which includes high blood pressure and abnormal cholesterol levels, is a significant risk factor for prediabetes.

Understanding the risk factors for prediabetes is crucial in identifying potential contributors to the condition. These risk factors include:

• Insulin resistance: Your body’s cells don’t respond properly to insulin, leading to higher blood sugar levels.
• Excess weight and belly fat: More fatty tissue increases insulin resistance.
• Lack of physical activity: Exercise helps regulate blood sugar and improve insulin sensitivity.
• Unhealthy diet: High-sugar, processed foods contribute to blood sugar spikes.
• Family history and genetics: If diabetes runs in your family, your risk is higher.
• Hormonal conditions: Polycystic ovary syndrome (PCOS) and other hormonal imbalances can increase the risk.

If you’re at risk, understanding these contributing factors can help you take preventive steps before prediabetes develops into type 2 diabetes.

Who is Most at Risk for Developing Prediabetes? Key Risk Factors

Certain individuals have a higher risk of developing prediabetes, including:

• Adults over age 45
• People with a family history of diabetes
• Individuals who are overweight or obese, especially with excess abdominal fat
• Women who had gestational diabetes during pregnancy
• People with sedentary lifestyles
• Individuals of certain ethnic groups such as African American, Hispanic, Asian American, and Native American populations

Individuals with kidney diseases are also at a higher risk for developing prediabetes.

Being aware of your risk factors can help you take preventive measures and consult with your healthcare provider early.

Symptoms of Prediabetes

Many people with prediabetes do not display any symptoms, which is why it often goes unnoticed. However, some signs of prediabetes to watch for include:

• Increased thirst and frequent urination – High blood sugar affects kidney function.
• Fatigue – Your body struggles to use glucose for energy.
• Blurred vision – High blood sugar levels affect the eyes.
• Darkened skin patches – Found in the neck, armpits, or groin.
• Slow-healing wounds and infections – An early sign of insulin resistance.

If you experience any of these symptoms, discuss your concerns with your doctor. Your healthcare team can help determine the best course of action.

What is the Prognosis for Prediabetes?

Prediabetes is usually not life threatening and can be managed through balanced nutrition and healthy lifestyle changes. In some cases, your doctor may prescribe medication to help manage prediabetes symptoms.

Complications Associated with Untreated Prediabetes

If left untreated, prediabetes can progress to type 2 diabetes and lead to several serious health complications, such as:

• Cardiovascular disease
• Kidney disease
• Vision loss or eye diseases such as diabetic retinopathy
• Nerve damage (neuropathy), causing tingling, numbness, or pain
• Increased risk of infections and slower wound healing

Taking early action can significantly reduce the risk of developing these complications and improve your overall health.

How is Prediabetes Treated and Managed?

Doctors typically recommend starting with diet and lifestyle changes to manage prediabetes. Work with your healthcare team and licensed dietitian for tips on how to improve your diet and exercise habits. In some cases, your doctor may recommend medication to support blood sugar management.

Working with a dietitian can help you create sustainable changes rather than temporary fixes. Small, consistent improvements in diet, such as incorporating more vegetables, whole grains, and lean proteins, can greatly enhance blood sugar control.

Additionally, establishing a routine for regular physical activity, even something as simple as daily walks, can dramatically improve insulin sensitivity. Regular follow-ups with your healthcare team are essential to monitor progress, adjust plans as needed, and provide ongoing motivation and support.

What Lifestyle Changes Can Help Reverse Prediabetes?

Several lifestyle changes such as eating healthy and staying physically active can help reverse prediabetes and reduce your risk of developing type 2 diabetes.

Here are some practical changes to incorporate into your routine:

• Regular Exercise: Aim for at least 150 minutes of moderate-intensity physical activity per week. Activities like brisk walking, cycling, swimming, or strength training can greatly improve insulin sensitivity.
• Weight Loss: Losing weight, even modestly, such as 5-7% of your total body weight, can significantly reduce your risk of progressing to type 2 diabetes. Focus on a balanced diet, regular physical activity, and seeking support to achieve these health goals.
• Stress Reduction: Managing stress through techniques such as meditation, yoga, or mindfulness can positively impact blood sugar levels and overall health.
• Improved Sleep: Aim for at least eight hours of quality sleep per night to enhance insulin sensitivity and overall metabolic health.

Set reasonable goals for yourself as you work to improve your habits. For instance, one week you may try a new yoga class or plan to go to sleep at the same time each night. Simple habits make a big difference when it comes to improving your health and reversing prediabetes.

What Dietary Changes are Recommended for Prediabetes?

Teaming up with a licensed dietitian can help you manage and reverse prediabetes through evidence-based dietary changes. Your dietitian can support you with choosing healthy foods to manage your blood sugar and maintain your ideal weight.

Your dietitian may recommend the following:

• Increase Fiber Intake: Eat plenty of fiber-rich foods such as vegetables, fruits, whole grains, beans, and legumes to help manage blood sugar levels.
• Limit Sugar and Refined Carbohydrates: Reduce the intake of sugary beverages, sweets, processed snacks, and refined carbohydrates to help stabilize blood sugar levels.
• Healthy Fats: Include healthy fats from sources like avocados, olive oil, nuts, and seeds, which support insulin sensitivity.
• Portion Control: Managing portion sizes can prevent overeating and help regulate blood sugar spikes.

Each individual’s health history is unique. When you team up with a dietitian, you’ll get a personalized plan based on your lifestyle, taste, and specific nutritional needs.

What are the Most Effective Ways to Prevent Prediabetes?

If you are at a high risk for developing prediabetes, there are steps you can take to decrease your chances of developing this condition. Preventing prediabetes involves adopting a proactive approach focused on healthy lifestyle changes.

Here are 5 tips for preventing prediabetes:

1. Maintain a healthy weight through balanced eating habits and regular physical activity.
2. Engage in regular exercise to boost insulin sensitivity and support weight management.
3. Choose nutritious whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
4. Limit sugar-sweetened beverages and processed foods.
5. Regular health screenings, especially if you have risk factors such as family history, obesity, or physical inactivity.

Consult your primary care provider and registered dietitian if you believe you are at risk for prediabetes. Starting the conversation with your healthcare team can be a great first step. These licensed professionals can provide additional guidance and resources based on your health history.

Can Prediabetes Be Reversed or Cured?

Yes, prediabetes can often be reversed with timely intervention and consistent lifestyle changes. It may take anywhere from several months to years to reverse prediabetes.

While not all individuals will completely reverse the condition, many can significantly improve their blood sugar levels and overall health. The key to preventing diabetes is early diagnosis, commitment to lifestyle improvements, and professional guidance from your healthcare providers and registered dietitian.

Meet with a Prediabetes Dietitian

Nutrition counseling provided by a registered dietitian is a highly effective way to manage and even reverse prediabetes. Dietitians help create personalized plans, set achievable goals, and provide ongoing support to help you make sustainable lifestyle changes.

With Dietitian Live, you can access remote nutrition counseling on your schedule. Plus, many insurance plans cover dietitian sessions, making it accessible and affordable. It’s a proactive approach that not only helps improve your health outcomes but can also lower your long-term healthcare costs.

Book your session today and take the first step towards a healthier future!