What is Prediabetes and How to Prevent Type 2 Diabetes
What is Prediabetes?
Prediabetes occurs when your blood sugar (glucose) levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes. Think of it as a warning light on your health dashboard—it doesn’t mean you already have diabetes, but it does mean you’re at greater risk of developing it in the future, along with other serious conditions like heart disease and stroke. The challenge is that prediabetes often has no clear symptoms, so many people don’t realize they have it until other health problems appear.
So, what’s happening in the body? Normally, insulin (a hormone) helps move sugar from your blood into your cells for energy. “With prediabetes, your cells don’t respond properly to insulin, forcing your pancreas to work harder to produce more,” says PIH Health Family Medicine Physician Elisabeth Brown. “Over time, it can’t keep up, causing blood sugar levels to rise and set the stage for type 2 diabetes”. Because symptoms are rare, the only way to know for sure is through a simple blood test—so it’s important to talk with your doctor about testing if you have risk factors.
Who is at Risk?
You may be more likely to develop prediabetes if you:
- Are overweight or obese
- Are age 45 or older
- Have a parent, sibling, or child with type 2 diabetes
- Get little to no regular physical activity
- Had gestational diabetes (diabetes during pregnancy)
- Gave birth to a baby weighing more than 9 pounds
- Have polycystic ovary syndrome (PCOS)
Certain racial and ethnic groups, including African American, Hispanic/Latino, American Indian, Alaska Native, Pacific Islander, and some Asian American populations, are also at higher risk.
Why Does Prediabetes Happen?
Normally, your body uses insulin (a hormone) to help move sugar from your blood into your cells for energy. With prediabetes, your cells stop responding to insulin the way they should. To compensate, your pancreas produces more insulin, but eventually it can’t keep up. This leads to higher blood sugar levels and sets the stage for type 2 diabetes.
How to Know if You Have Prediabetes
Since prediabetes often has no obvious symptoms, the only way to know for sure is through a simple blood test. Talk to your doctor about getting tested, especially if you have one or more of the risk factors listed above.
How to Prevent Type 2 Diabetes
The good news is that prediabetes doesn’t have to turn into type 2 diabetes. With the right lifestyle changes, you can lower your risk or even bring your blood sugar back into a healthier range.
1. Improve Your Eating Habits
- Choose whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats
- Cut back on processed foods, sugary drinks, and refined carbs such as white bread and pastries
- Increase your fiber intake and aim for 25–30 grams per day
2. Get More Active
- Aim for at least 150 minutes of moderate exercise each week, such as brisk walking, cycling, or swimming
- Break it up into 30 minutes a day, five days a week
- Add movement to your day in small ways, like taking the stairs, going for short walks, or standing up during phone calls
3. Lose a Little Weight (if needed)
4. Manage Stress and Sleep
- Chronic stress can raise blood sugar, so find healthy ways to relax. Yoga, meditation, or deep breathing can help.
- Aim for 7 to 9 hours of quality sleep each night since sleep plays a role in blood sugar control
5. Stay on Top of Your Health
- Get regular check-ups and talk with your doctor about your blood sugar levels
- If your doctor recommends medications or programs, follow their guidance
Prediabetes is your body’s early warning system. With simple yet consistent changes to your daily routine, you can help prevent or delay the onset of type 2 diabetes and protect your long-term health. Talk to your primary care provider if you feel like you may be at risk. To find a doctor, visit PIHHealth.org/Doctors
Elisabeth Brown MD
Dr. Elisabeth Brown enjoys family medicine because she sees patients at different stages of their lives and how so many of them are connected. “I have a couple four-generation families that I care for in my practice,” she explains. Dr. Brown knew she wanted to be in the medical field since she was three years old. Her love for animals initially drew her toward veterinarian school, but her interest in helping people improve their lives led her to a medical degree. Dr. Brown has three sons and enjoys writing in her spare time. She plans to publish a book someday.
View Dr. Brown's Profile
