Can Prediabetes Be Reversed?

Prediabetes is one of the most common yet overlooked metabolic conditions today. There are millions of individuals who are living with it unknowingly. People often assume a prediabetes diagnosis will always progress into type 2 diabetes. On the contrary, with the right lifestyle changes, prediabetes could potentially be reversed before it progresses to diabetes.

What Is Prediabetes?

Prediabetes is a condition where your blood glucose levels are higher than normal (usually between 100-125 mg/dL). Prediabetes condition occurs when the body is struggling to use insulin properly in the body. Blood sugar levels get elevated but could be brought back to normal ranges with lifestyle changes. Screening and awareness are important as many people with prediabetes are often unaware that they have it.

Symptoms of Prediabetes

Prediabetes is often referred to as the "silent" condition, because most people don't have any symptoms at all. However, some possible early warning signs may include:

• Increased thirst

• Frequent urination

• Fatigue and low energy levels

• Darkened skin patches on neck, armpits, or groin (acanthosis nigricans)

• Slow-healing cuts or sores

• Tingling or numbness in hands or feet

If you have one or more of the signs above, as well as other risk factors such as obesity or a family history of diabetes, you may want to consider medical screening.

How is Prediabetes Diagnosed?

Prediabetes can be diagnosed with two blood tests:

• Fasting Blood Sugar Test: This test checks the glucose levels in your blood after a fast of at least 8 hours. 

• Hemoglobin A1C (HbA1c) Test: This test reflects your average blood sugar levels over a period of 2-3 months. This test is helpful because it can help determine long-term blood sugar control.

What Causes Prediabetes?

Prediabetes occurs when the body becomes less effective at using insulin — a hormone that helps move sugar from the bloodstream into the cells. Key causes and risk factors include:

• Insulin resistance: The cells in the muscles, fat, and liver don't respond well to insulin. This leads to an accumulation of glucose in the blood.

• Being Overweight: Excess fat around the abdomen, which is associated with insulin resistance.

• Lack of physical activity: Staying inactive causes a decline in the body's ability to use insulin efficiently.

• Unhealthy food choices: Consumption of refined carbs, sugary beverages, and processed foods.

• Family history: Having a family history for type 2 diabetes could raise your chances of developing it.

• Age: The risk of developing prediabetes usually increases after 45, although prediabetes is being detected in a growing number of younger people.

How to Manage Prediabetes

Prediabetes does not have to turn into diabetes. With the right lifestyle changes, many people can bring their blood sugar levels back to normal ranges. Improvements to your food choices, as well as weight management with increased physical activity, can help you manage your prediabetes.

Focus on Smart Eating

Food choices play a significant role in blood sugar management. Here are some nutritional strategies that could help you control your blood glucose levels and improve your metabolic health:

• Optimized carbohydrate intake: Knowing the kind of carbohydrates you need and in what quantity is an important part of a balanced nutrition plan. A registered dietician can help you navigate different kinds of high-fiber, minimally processed options, as well as portion structuring.

• Calorie awareness: Structured calorie deficits, ideally guided by a registered dietician, could help you achieve a body weight that would support improved blood glucose levels.

• Mediterranean cuisine: Mediterranean cuisine emphasizes fish, olive oil, whole grains, and vegetables, which may help you manage prediabetes and improve your metabolic health, possibly without strict calorie counting.

Being Physically Active

Being active is a very effective step towards improving your prediabetes. Physical activity increases muscle glucose uptake and helps your body use insulin more efficiently. The American Diabetes Association recommends exercising for 150 minutes (2.5 hours) at a moderate pace every week for prediabetes and diabetes patients. This could be 30 minutes of walking 5 days per week, or three 10-minute sessions throughout the day. Adding 2-3 sessions of resistance training each week can also help improve insulin sensitivity.

Consider Weight Loss

For overweight individuals, even a 5-7% reduction in your body weight could lead to meaningful improvements in blood sugar levels and may help slow or delay the progression from prediabetes to Type 2 diabetes.

Work Towards Prediabetes Reversal with BitCure

BitCure’s Trailblazer program is an evidence-based, clinician-led program designed to help you work towards prediabetes reversal. The Trailblazer program includes personalized nutrition guidance, behavioral support, and regular check-ins with your own Personal Accountability Liaisons (PALs).

Frequently Asked Questions