What Is Prediabetes, Really?

Written By Lillian Smith

1. Definition and Diagnosis

Prediabetes is when your blood sugar levels are higher than normal but not yet in the diabetic range. It is diagnosed by one of three tests:

  • Fasting Blood Glucose: 100–125 mg/dL

  • Oral Glucose Tolerance Test: 140–199 mg/dL two hours after drinking a glucose drink

  • Hemoglobin A₁c (average blood sugar): 5.7%–6.4%

Source: American Diabetes Association, 2024

2. Who Is at Risk

Certain factors make prediabetes more likely:

  • Being overweight or having obesity

  • Family history of type 2 diabetes

  • A history of gestational diabetes or polycystic ovary syndrome (PCOS)

  • Sedentary lifestyle

  • Age 45 or older, or belonging to certain ethnic groups

Source: Centers for Disease Control and Prevention (CDC)

3. Why It Matters

Left unchecked, prediabetes often progresses to type 2 diabetes within five years. Even in the prediabetic range, elevated blood sugar raises your risk for:

  • Heart disease and stroke

  • Nerve damage (neuropathy)

  • Kidney problems

Source: Harvard T.H. Chan School of Public Health

4. You Can Reverse It

The good news is small changes can make a big difference. Studies from the Diabetes Prevention Program show that:

  • Losing 5%–7% of your body weight through diet and moderate exercise can reduce progression by 58%

  • 30 minutes of activity on most days helps manage blood sugar and improve insulin sensitivity

Source: Diabetes Prevention Program Research Group, 2002

5. When to Get Tested

Talk to your provider about testing if you have any risk factors or symptoms like:

  • Frequent thirst or urination

  • Unexplained fatigue

  • Blurred vision

    Routine screening is recommended starting at age 35–45 or earlier if risk factors apply.

Source: U.S. Preventive Services Task Force (USPSTF), 2023

Take Action Today

Download our free Weekly Blood Sugar Log to track your numbers and spot trends. Small steps today can reset your path tomorrow.

Disclaimer

This article is for educational purposes only and does not replace medical advice. Always consult your healthcare provider before making changes to your diet, exercise, or treatment plan. Full disclaimer at www.eshernutrition.org.

Lillian Smith
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