Can Prediabetes Be Improved?

Yes! Prediabetes can often be improved through healthy lifestyle changes. Prediabetes occurs when blood sugar levels are higher than normal but not high enough to be considered type 2 diabetes. Although it increases the risk of developing type 2 diabetes, this does not mean that diabetes is inevitable.

Changes to eating habits and physical activity can help manage or even reverse prediabetes.

What Does it Mean to Reverse Prediabetes?

Reversing prediabetes means lowering blood sugar levels so they return to a range that is no longer considered prediabetes.

This can happen when the body becomes more responsive to insulin, a hormone that helps sugar move from the bloodstream into the body’s cells for energy.

However, even if blood sugar levels improve, it is important to continue healthy habits and regular checkups to help support blood sugar management.

What Can You Do to Improve Prediabetes?

Small, consistent lifestyle changes can make a meaningful difference. Some helpful strategies include:

• Eat balanced meals: Include vegetables, whole grains, fruits, and protein-rich foods. Choosing fiber-rich foods can also support blood sugar management.
• Stay physically active: Activities such as walking, swimming, or cycling can help your body use insulin effectively. Aim to gradually work toward 150 minutes of physical activity each week.
• Manage stress: Finding ways to relax, such as spending time outdoors or practicing deep breathing, can support overall well-being.
• Get enough sleep: Prioritizing good-quality sleep can support your body’s ability to manage blood sugar levels.
• Seek professional support: A healthcare professional or registered dietitian can help you create a plan that suits your individual needs.

These approaches can help improve blood sugar management and reduce the risk of developing type 2 diabetes.

How Much of a Difference Can Lifestyle Changes Make?

Research has shown that lifestyle changes can significantly reduce the risk of developing type 2 diabetes.

For example, a diabetes prevention program found that participants who achieved modest weight loss of approximately 5-7% of their body weight through lifestyle changes reduced their risk of developing type 2 diabetes by 58%.

However, weight loss is not necessary or appropriate for everyone. Improving eating habits, increasing physical activity, and receiving appropriate medical support can still provide important health benefits.

How Do You Know If Your Prediabetes is Improving?

A healthcare professional can monitor your blood sugar levels through tests such as the A1C test, which measures your average blood sugar over the past two to three months.

Regular testing can help determine whether your blood sugar levels are improving and whether any adjustments to your care plan are needed.

References:

• Cleveland Clinic. (2026, February 26). Prediabetes: What it is, symptoms, treatment & how to reverse. https://my.clevelandclinic.org/health/diseases/21498-prediabetes
• Katella, K. (2023, October 23). Prediabetes is on the rise—but it can be reversed. Yale Medicine. https://www.yalemedicine.org/news/prediabetes

General nutrition education. This article does not replace individualized advice from a qualified healthcare professional.