Understanding Prediabetes
Prediabetes is a serious health condition where blood sugar levels are higher than normal but not yet high enough to diagnose diabetes. It often signals insulin resistance and can raise the risk of heart disease and stroke. Symptoms may be subtle or absent, but signs can include frequent urination, fatigue, blurred vision, excessive thirst, or unintended weight changes. Addressing prediabetes early is crucial to prevent progression to type 2 diabetes.
Three Simple Ways to Reverse Prediabetes
Dr. Jen Caudle, a board-certified family medicine physician and associate professor, outlines three practical steps that many people can start today. The emphasis is on sustainable lifestyle changes that support overall heart health as well as blood sugar control.
1) Dial in your diet: cut sugars and refined carbohydrates
A well-balanced, lower-carbohydrate approach helps the body process glucose more efficiently. Focus on reducing added sugars and refined carbs—not just candy and desserts, but also highly processed breads, cereals, and sweetened beverages. Dr. Caudle notes that everyday items like sweet teas, fruit juices, and sodas can contribute to higher blood sugar levels. Adopting a diet rich in vegetables, lean proteins, whole grains, and healthy fats supports better blood glucose control and can lower the risk of progression to diabetes.
2) Get moving: exercise is a powerful remedy
Exercise is described as the most effective step to reverse prediabetes, with benefits extending to heart health and overall well-being. Start with attainable goals such as daily walks or light jogs, then gradually introduce more vigorous activity or resistance training. Consistency matters more than intensity at first, and progressive activity helps the body use insulin more effectively over time.
3) Aim for meaningful weight loss
Weight loss plays a pivotal role in reducing the risk of developing diabetes. Studies show that losing about 5% to 7% of body weight can substantially lower diabetes risk. Even modest weight reductions accompanied by healthy eating and regular exercise can move glucose levels closer to normal and improve metabolic health.
Put the plan into practice
Making lifestyle changes is one of the easiest ways to reverse prediabetes. Dr. Caudle emphasizes that exercise, a healthier diet, and weight management are core strategies. She also notes that FDA-approved medications and other modalities may be appropriate for some individuals when discussed with a clinician. If you’re serious about reversing prediabetes, talk with your doctor about a personalized plan that fits your needs and medical history.
Important cautions
This article is for informational purposes and does not replace professional medical advice. If you have concerns about prediabetes, consult a qualified health provider before changing your diet, exercise, or medications.
