What Is Prediabetes?
Prediabetes is a health condition where blood sugar levels are higher than normal but not high enough to be diagnosed as type 2 diabetes. It’s a critical warning sign that your body is struggling to manage blood glucose levels effectively.
According to the Centers for Disease Control and Prevention (CDC), over 96 million adults in the U.S. have prediabetes, and most don’t even know it. Left unmanaged, prediabetes can lead to type 2 diabetes, heart disease, and stroke.
Key Causes of Prediabetes
There are several factors that contribute to the development of prediabetes. Some of the most common include:
- Insulin resistance: When cells become less responsive to insulin, glucose builds up in the blood.
- Being overweight or obese, especially with excess fat around the abdomen.
- A sedentary lifestyle with little to no physical activity.
- Unhealthy eating habits, particularly diets high in sugar, refined carbs, and processed foods.
- Genetic factors, such as a family history of type 2 diabetes.
- Age (risk increases after 45), and certain ethnicities like African American, Hispanic, Native American, and Asian American.
Signs and Symptoms of Prediabetes
One of the most dangerous aspects of prediabetes is that it often presents no clear symptoms. However, some subtle signs to look out for include:
- Increased thirst or frequent urination
- Fatigue
- Blurred vision
- Darkened skin patches, especially on the neck, armpits, elbows, knees, and knuckles (a condition called acanthosis nigricans)
- Slow-healing wounds or frequent infections
Since these symptoms can be mild or nonexistent, regular screening is essential, especially if you’re at higher risk.
How Is Prediabetes Diagnosed?
Prediabetes is usually diagnosed through one of the following blood tests:
- Fasting Plasma Glucose (FPG): Measures blood sugar after an 8-hour fast.
- A1C Test: Provides average blood glucose levels over the past 2–3 months.
- Oral Glucose Tolerance Test (OGTT): Measures glucose levels before and after consuming a sweet drink.
Here are the diagnostic criteria:
| Test | Normal | Prediabetes | Diabetes |
|---|---|---|---|
| FPG | <100 mg/dL | 100–125 mg/dL | ≥126 mg/dL |
| A1C | <5.7% | 5.7–6.4% | ≥6.5% |
| OGTT | <140 mg/dL | 140–199 mg/dL | ≥200 mg/dL |
Preventing Prediabetes: Lifestyle Changes That Work
The good news is that prediabetes is reversible with early action. Here’s how to take control:
1. Improve Your Diet
Choose a balanced diet rich in whole grains, lean proteins, vegetables, fruits, and healthy fats. Avoid sugary beverages, white bread, and highly processed snacks.
2. Exercise Regularly
Aim for at least 150 minutes of moderate-intensity physical activity per week, such as brisk walking, swimming, or cycling.
3. Lose Excess Weight
Even a 5-7% weight loss can significantly reduce your risk of progressing to type 2 diabetes.
4. Quit Smoking
Smoking increases insulin resistance and makes managing blood sugar harder.
5. Monitor Your Blood Sugar
If you have risk factors, regular monitoring helps detect any changes early.
6. Get Enough Sleep
Poor sleep can affect insulin sensitivity. Aim for 7–9 hours of sleep per night.
Final Thoughts
Prediabetes might not have loud symptoms, but it’s a loud warning from your body. Recognizing the signs, getting tested, and taking proactive steps can prevent serious health issues in the future. If you’re concerned about your risk, speak to your healthcare provider today about testing and lifestyle modifications.
