Prediabetes describes blood sugar or glucose that is higher than normal but not high enough to be Type 2 diabetes. Prediabetes puts you at risk for Type 2 diabetes and other serious conditions such as high blood pressure, heart disease and stroke.

More than 1 in 3 adults in the United States have prediabetes, according to the Centers for Disease Control and Prevention. Many may be unaware, because prediabetes often has no symptoms. Screening by your primary care provider is the best way to know if your blood glucose level is elevated. The American Diabetes Association recommends most adults begin diabetes screening at age 35, however, you may start blood sugar level testing sooner if you have other risk factors.

Tests can measure your fasting blood sugar levels, oral glucose tolerance or hemoglobin A1C levels.

Prediabetes Test Levels

• Fasting blood sugar levels from 100 to 125 milligrams per deciliter (mg/dL)
• Oral glucose tolerance test results of 140 to 199 mg/dL
• Hemoglobin A1C level of 5.7% to 6.4%

Prediabetes, also known as impaired glucose tolerance or impaired fasting glucose, increases your risk of developing Type 2 diabetes and related health issues such as an increased risk of heart disease and stroke.

What Causes Prediabetes?

There are several factors that contribute to developing prediabetes. Having the condition makes it difficult for your body to manage insulin, a hormone that helps glucose enter your cells and provide energy to your body. Insulin resistance makes it hard for cells to get glucose from the blood, and your body also may be having difficulty making enough insulin to keep your blood sugar at a healthy level.

The good news is that prediabetes can be managed and sometimes reversed with lifestyle modifications — including a healthy diet, weight loss and exercising for 30 minutes a day, five days a week.

The Centers for Disease Control and Prevention’s National Diabetes Prevention Program aims to make it easier for people at risk for Type 2 diabetes to take part in lifestyle change programs to reduce their risk.

Risk Factors

If you have any of these risk factors, make an appointment with your primary care provider to review your health history and to schedule a fasting blood sugar test.

• Overweight
• 45 years or older
• Family history of a parent, brother or sister with Type 2 diabetes
• Low physical activity or exercise less than three times a week
• Gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds
• Polycystic ovary syndrome

Race and ethnicity are also a factor: African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders and some Asian Americans are at higher risk.

Before the test, you will be asked to fast overnight or for at least eight hours to assess how well your body is able to regulate your blood sugar level in the absence of food intake. Elevated fasting blood sugar levels may indicate impaired fasting glucose which is a potential sign of prediabetes or diabetes if the levels are consistently high.

The American Diabetes Association recommends that diabetes screening for most adults begin at age 35, however, you may screen sooner if you have other risk factors.

If you’ve been diagnosed with prediabetes or would like to get screened, your primary care provider at Norton Community Medical Associates can help you create a personalized treatment plan.

Tips for Managing Prediabetes

Managing prediabetes involves establishing a healthy lifestyle to improve insulin sensitivity, control blood sugar levels and reduce the risk of developing Type 2 diabetes. Here are some tips:

• Eat a healthy diet: Eat more fruits, vegetables and whole grains to increase fiber intake.
  • Opt for more plant-based proteins (such as beans, tofu, nuts and seeds) and less animal proteins and fats.
  • Choose foods low in added sugar and trans and saturated fats.
  • Avoid foods high in simple carbohydrates, such as pizza, bagels and pasta made with white flour rather than whole grain, as well as sugary foods such as ice cream and desserts.
  • Drink mostly water, unsweetened tea or coffee without added sugar.

• Exercise regularly: Engage in regular aerobic exercise, such as brisk walking, for at least 150 minutes per week and incorporate strength training exercises at least twice a week. Physical activity throughout the day with even short bursts of activity can be beneficial. Your health care provider can help you choose the best activities for you.
• Lose weight: Maintain a healthy weight. Losing just 5% to 10% of your body weight can significantly improve insulin resistance and address a major risk factor for diabetes. If you weigh 200 pounds, 7% of your body weight is 14 pounds. 
• Know your numbers: If your blood pressure or cholesterol numbers need lowering, it’s likely that diet and exercise can help. Work with your medical provider to create a plan for improving these important indicators of future health. 
• Stay hydrated: Drink water throughout the day and limit sugary drinks such as sodas and fruit juices.
• Manage stress: Practice techniques such as meditation, deep breathing and yoga to manage your stress levels.
• Set a sleep pattern: Try to maintain a consistent schedule of when you go to bed and wake up, along with getting eight hours of sleep.
• See a doctor: Attend regular doctor’s visits to monitor your blood sugar levels.
• Quit smoking: If you currently smoke, our smoking cessation classes are available to help you quit.
• Limit alcohol: Drink in moderation, as alcohol has a lot of sugar.
• Support classes: Enroll in our Prediabetes On-demand Video Series. We also offer dietitians and support groups that can be very helpful.

A healthy lifestyle can have a significant impact on managing prediabetes and reducing your risk of progressing to Type 2 diabetes. The time it takes to reverse prediabetes can vary widely depending on individual factors such as genetics, overall health and the extent of lifestyle changes implemented. However, significant improvements often can be seen within a few months.