Table of ContentsView AllTable of ContentsWho Is at Risk?Eat a Healthy DietAchieve a Healthy WeightExercise Every DayTreat Sleep ApneaFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Who Is at Risk?
Eat a Healthy Diet
Achieve a Healthy Weight
Exercise Every Day
Treat Sleep Apnea
Frequently Asked Questions
This article will discuss steps to prevent or reverse prediabetes and improve overall health.
Nitat Termmee / Getty Images
Who Is at Risk for Prediabetes?
Around 1 out of every 3 adults has prediabetes. Because there are usually no clear symptoms of prediabetes, many people with the condition do not know they have it.
While researchers don’t fully understand what causes prediabetes (high blood sugar levels that are not yet high enough to be considered diabetes), it generally develops in people who already haveinsulin resistance. Insulin resistance occurs when your cells stop responding to insulin and your body can’t produce enough insulin to keep up.
Prediabetes is more common in individuals who:
A diet low in nutrients, high in sodium, sugar, and unhealthy fats (processed food) increases your risk of prediabetes. A diet high in red meat can also increase your risk.
Facts About Sugar and Carbs
Carbohydratesare the body’s primary energy source and are a vital part of a healthful diet. Simple and complex carbohydrates are the two main types of carbohydrates in foods.
Simple carbs are sugars that your body breaks down quickly, leading to spikes in blood sugar. While naturally present in some foods (fruit and milk), simple carbs are commonly found in processed and refined sugars, such as candy and table sugar, that lack essential nutrients.
Complex carbs (beans, whole grains, and vegetables) take longer to digest and are less likely to causeblood sugar spikes. They also are higher in nutrients andfiber, which slows down digestion and can help keep you feeling full.
A review of studies found that people who consume sugary beverages have a 248% higher risk of prediabetes than individuals who never or rarely consume them.
Foods to Eat
A balanced diet is key for preventing or reversing prediabetes. Including more fiber-rich foods, such as beans, peas, lentils, and whole grains, can help improve blood sugar control, protect against chronic disease, help with weight management, and protect your heart.
Protein can help increase feelings of fullness. Additionally, studies show that adding protein to a carb-based meal can help reduce spikes in blood sugar following a meal.
Eating more foods high inhealthy fatsin place of carbohydrates and saturated fat can help improve blood sugar levels.Foods that are high in protein, fiber, and healthy fats include:
Should I Watch My Fruit Intake?Fresh fruit contains fructose, which can increase blood sugar levels. However, it also has vitamins, minerals, and fiber, which can slow down carbohydrate digestion and prevent blood sugar spikes. When eaten in moderation, it’s unlikely whole fruit will contribute to prediabetes. Some studies suggest that eating fruit can help prevent diabetes.
Should I Watch My Fruit Intake?
Fresh fruit contains fructose, which can increase blood sugar levels. However, it also has vitamins, minerals, and fiber, which can slow down carbohydrate digestion and prevent blood sugar spikes. When eaten in moderation, it’s unlikely whole fruit will contribute to prediabetes. Some studies suggest that eating fruit can help prevent diabetes.
Foods to Avoid
Reducing sugary, processed foods can help stabilize your blood sugar and improve overall health, thus reducing your risk of prediabetes. Some foods to limit or avoid include:
Medication Options
What Is a Healthy Weight?
For adults, a “healthy weight” is a number that is associated with a lower risk of health issues and weight-related diseases. Everyone has a different healthy weight based on their body frame, muscle mass, age, gender, and genetics.
How Weight Affects Diabetes Risk
Excess weight can increase your risk for type 2 diabetes, heart disease, and stroke. It can also increase your risk for other prediabetes factors, including high blood pressure, high blood sugar, andhigh cholesterol.
An increasedwaist circumferenceis also associated with an increased risk of diabetes. A waist circumference larger than 35 inches in people assigned female at birth or 40 inches in those assigned male at birth indicates excessive abdominal fat, which increases your risk of developing certain conditions, such as diabetes.
Losing 5% to 7% of your body weight can lower your risk of developing type 2 diabetes. For a 200-pound individual, this is about 10–14 pounds.
Regular physical activity reduces your risk of type 2 diabetes, heart disease, stroke, and high blood pressure. It can also improve your mental health and help you achieve and maintain a healthy weight.
Exercise can drastically reduce insulin resistance, a hallmark of prediabetes. This means your body will absorb sugar from your blood more effectively, reducing the amount of insulin needed.
Most adults should aim to get at least 30 minutes of moderate-intensity physical activity five days per week.Examples of moderate-intensity exercise include:
If you’re new to exercising, begin with light-intensity exercise and gradually build up to moderate intensity.
Sleep apnea, a sleep disorder that happens when your breathing stops and restarts many times while you sleep, is associated with obesity, prediabetes, and insulin resistance.
Symptoms of sleep apnea include:
Sleep apnea treatmentincludes lifestyle changes, such as avoiding alcohol and smoking, maintaining a healthy weight, and exercising. Your healthcare provider may also prescribe acontinuous positive airway pressure(CPAP) device to keep your airway open while you sleep.
Summary
A Word From Verywell
If you have been told you have prediabetes or are at risk for the condition, you may feel overwhelmed. The good news is that with early detection and lifestyle modifications, it can be reversed. Try to stay positive and focus on making slow, gradual diet and lifestyle changes that can last a lifetime.
Frequently Asked QuestionsStress doesn’t directly cause prediabetes, but it can contribute to overeating and cravings for sugary, processed foods, increasing a person’s risk.No. Studies show that two-thirds of individuals with prediabetes will not develop diabetes, even after several years. Reducing sugar intake, exercising, and maintaining a healthy weight decreases your risk of developing type 2 diabetes if you have prediabetes.
Stress doesn’t directly cause prediabetes, but it can contribute to overeating and cravings for sugary, processed foods, increasing a person’s risk.
No. Studies show that two-thirds of individuals with prediabetes will not develop diabetes, even after several years. Reducing sugar intake, exercising, and maintaining a healthy weight decreases your risk of developing type 2 diabetes if you have prediabetes.
22 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Methods for the national diabetes statistic report.MedlinePlus.Prediabetes.National Institute of Diabetes and Digestive and Kidney Diseases.Insulin resistance & prediabetes.Centers for Disease Control and Prevention.Prediabetes - your chance to prevent type 2 diabetes.He D, Qiao Y, Xiong S, Liu S, Ke C, Shen Y.Association between dietary quality and prediabetes based on the diet balance index.Sci Rep.2020;10(1):3190. doi:10.1038/s41598-020-60153-9Wang C, Tan J, Miao Y, Zhang Q.Obstructive sleep apnea, prediabetes and progression of type 2 diabetes: A systematic review and meta-analysis.J Diabetes Investig.2022;13(8):1396-1411. doi:10.1111/jdi.13793Almarshad MI, Algonaiman R, Alharbi HF, Almujaydil MS, Barakat H.Relationship between ultra-processed food consumption and risk of diabetes mellitus: A mini-review.Nutrients.2022;14(12):2366. doi:10.3390/nu14122366American Heart Association.Carbohydrates.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Basturk B, Koc Ozerson Z, Yuksel A.Evaluation of the effect of macronutrients combination on blood sugar levels in healthy individuals.Iran J Public Health.2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340Imamura F, Micha R, Wu JHY, et al.Effects of saturated fat, polyunsaturated fat, monounsaturated fat, and carbohydrate on glucose-insulin homeostasis: a systematic review and meta-analysis of randomised controlled feeding trials.PLOS Medicine.2016;13(7):e1002087. doi:10.1371/journal.pmed.1002087Du H, Li L, Bennett D, et al.Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults.PLoS Med.2017;14(4):e1002279. doi:10.1371/journal.pmed.1002279Aroda VR, Ratner RE.Metformin and Type 2 Diabetes Prevention. Diabetes Spectr. 2018;31(4):336-342. doi:10.2337/ds18-0020Harvard School of Public Health.Healthy weight.American Diabetes Association.Extra weight, extra risk.Centers for Disease Control and Prevention.Healthy weight.Centers for Disease Control and Prevention.Physical activity and your weight and health.American Diabetes Association.Understanding insulin resistance.Jimmy Doumit, Bharati Prasad;Sleep apnea in type 2 diabetes.Diabetes SpectrFeb. 2016; 29 (1): 14–19. doi:10.2337/diaspect.29.1.14National Heart, Blood, and Lung Institute.Sleep apnea - symptoms.National Heart, Lung, and Blood Institute.Sleep apnea - treatment.Davidson MB.Metformin should not be used to treat prediabetes.Diabetes Care.2020;43(9):1983-1987. doi:10.2337/dc19-2221
22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Methods for the national diabetes statistic report.MedlinePlus.Prediabetes.National Institute of Diabetes and Digestive and Kidney Diseases.Insulin resistance & prediabetes.Centers for Disease Control and Prevention.Prediabetes - your chance to prevent type 2 diabetes.He D, Qiao Y, Xiong S, Liu S, Ke C, Shen Y.Association between dietary quality and prediabetes based on the diet balance index.Sci Rep.2020;10(1):3190. doi:10.1038/s41598-020-60153-9Wang C, Tan J, Miao Y, Zhang Q.Obstructive sleep apnea, prediabetes and progression of type 2 diabetes: A systematic review and meta-analysis.J Diabetes Investig.2022;13(8):1396-1411. doi:10.1111/jdi.13793Almarshad MI, Algonaiman R, Alharbi HF, Almujaydil MS, Barakat H.Relationship between ultra-processed food consumption and risk of diabetes mellitus: A mini-review.Nutrients.2022;14(12):2366. doi:10.3390/nu14122366American Heart Association.Carbohydrates.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Basturk B, Koc Ozerson Z, Yuksel A.Evaluation of the effect of macronutrients combination on blood sugar levels in healthy individuals.Iran J Public Health.2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340Imamura F, Micha R, Wu JHY, et al.Effects of saturated fat, polyunsaturated fat, monounsaturated fat, and carbohydrate on glucose-insulin homeostasis: a systematic review and meta-analysis of randomised controlled feeding trials.PLOS Medicine.2016;13(7):e1002087. doi:10.1371/journal.pmed.1002087Du H, Li L, Bennett D, et al.Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults.PLoS Med.2017;14(4):e1002279. doi:10.1371/journal.pmed.1002279Aroda VR, Ratner RE.Metformin and Type 2 Diabetes Prevention. Diabetes Spectr. 2018;31(4):336-342. doi:10.2337/ds18-0020Harvard School of Public Health.Healthy weight.American Diabetes Association.Extra weight, extra risk.Centers for Disease Control and Prevention.Healthy weight.Centers for Disease Control and Prevention.Physical activity and your weight and health.American Diabetes Association.Understanding insulin resistance.Jimmy Doumit, Bharati Prasad;Sleep apnea in type 2 diabetes.Diabetes SpectrFeb. 2016; 29 (1): 14–19. doi:10.2337/diaspect.29.1.14National Heart, Blood, and Lung Institute.Sleep apnea - symptoms.National Heart, Lung, and Blood Institute.Sleep apnea - treatment.Davidson MB.Metformin should not be used to treat prediabetes.Diabetes Care.2020;43(9):1983-1987. doi:10.2337/dc19-2221
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Methods for the national diabetes statistic report.MedlinePlus.Prediabetes.National Institute of Diabetes and Digestive and Kidney Diseases.Insulin resistance & prediabetes.Centers for Disease Control and Prevention.Prediabetes - your chance to prevent type 2 diabetes.He D, Qiao Y, Xiong S, Liu S, Ke C, Shen Y.Association between dietary quality and prediabetes based on the diet balance index.Sci Rep.2020;10(1):3190. doi:10.1038/s41598-020-60153-9Wang C, Tan J, Miao Y, Zhang Q.Obstructive sleep apnea, prediabetes and progression of type 2 diabetes: A systematic review and meta-analysis.J Diabetes Investig.2022;13(8):1396-1411. doi:10.1111/jdi.13793Almarshad MI, Algonaiman R, Alharbi HF, Almujaydil MS, Barakat H.Relationship between ultra-processed food consumption and risk of diabetes mellitus: A mini-review.Nutrients.2022;14(12):2366. doi:10.3390/nu14122366American Heart Association.Carbohydrates.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Basturk B, Koc Ozerson Z, Yuksel A.Evaluation of the effect of macronutrients combination on blood sugar levels in healthy individuals.Iran J Public Health.2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340Imamura F, Micha R, Wu JHY, et al.Effects of saturated fat, polyunsaturated fat, monounsaturated fat, and carbohydrate on glucose-insulin homeostasis: a systematic review and meta-analysis of randomised controlled feeding trials.PLOS Medicine.2016;13(7):e1002087. doi:10.1371/journal.pmed.1002087Du H, Li L, Bennett D, et al.Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults.PLoS Med.2017;14(4):e1002279. doi:10.1371/journal.pmed.1002279Aroda VR, Ratner RE.Metformin and Type 2 Diabetes Prevention. Diabetes Spectr. 2018;31(4):336-342. doi:10.2337/ds18-0020Harvard School of Public Health.Healthy weight.American Diabetes Association.Extra weight, extra risk.Centers for Disease Control and Prevention.Healthy weight.Centers for Disease Control and Prevention.Physical activity and your weight and health.American Diabetes Association.Understanding insulin resistance.Jimmy Doumit, Bharati Prasad;Sleep apnea in type 2 diabetes.Diabetes SpectrFeb. 2016; 29 (1): 14–19. doi:10.2337/diaspect.29.1.14National Heart, Blood, and Lung Institute.Sleep apnea - symptoms.National Heart, Lung, and Blood Institute.Sleep apnea - treatment.Davidson MB.Metformin should not be used to treat prediabetes.Diabetes Care.2020;43(9):1983-1987. doi:10.2337/dc19-2221
Centers for Disease Control and Prevention.Methods for the national diabetes statistic report.
MedlinePlus.Prediabetes.
National Institute of Diabetes and Digestive and Kidney Diseases.Insulin resistance & prediabetes.
Centers for Disease Control and Prevention.Prediabetes - your chance to prevent type 2 diabetes.
He D, Qiao Y, Xiong S, Liu S, Ke C, Shen Y.Association between dietary quality and prediabetes based on the diet balance index.Sci Rep.2020;10(1):3190. doi:10.1038/s41598-020-60153-9
Wang C, Tan J, Miao Y, Zhang Q.Obstructive sleep apnea, prediabetes and progression of type 2 diabetes: A systematic review and meta-analysis.J Diabetes Investig.2022;13(8):1396-1411. doi:10.1111/jdi.13793
Almarshad MI, Algonaiman R, Alharbi HF, Almujaydil MS, Barakat H.Relationship between ultra-processed food consumption and risk of diabetes mellitus: A mini-review.Nutrients.2022;14(12):2366. doi:10.3390/nu14122366
American Heart Association.Carbohydrates.
Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.
Basturk B, Koc Ozerson Z, Yuksel A.Evaluation of the effect of macronutrients combination on blood sugar levels in healthy individuals.Iran J Public Health.2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340
Imamura F, Micha R, Wu JHY, et al.Effects of saturated fat, polyunsaturated fat, monounsaturated fat, and carbohydrate on glucose-insulin homeostasis: a systematic review and meta-analysis of randomised controlled feeding trials.PLOS Medicine.2016;13(7):e1002087. doi:10.1371/journal.pmed.1002087
Du H, Li L, Bennett D, et al.Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: A 7-y prospective study of 0.5 million Chinese adults.PLoS Med.2017;14(4):e1002279. doi:10.1371/journal.pmed.1002279
Aroda VR, Ratner RE.Metformin and Type 2 Diabetes Prevention. Diabetes Spectr. 2018;31(4):336-342. doi:10.2337/ds18-0020
Harvard School of Public Health.Healthy weight.
American Diabetes Association.Extra weight, extra risk.
Centers for Disease Control and Prevention.Healthy weight.
Centers for Disease Control and Prevention.Physical activity and your weight and health.
American Diabetes Association.Understanding insulin resistance.
Jimmy Doumit, Bharati Prasad;Sleep apnea in type 2 diabetes.Diabetes SpectrFeb. 2016; 29 (1): 14–19. doi:10.2337/diaspect.29.1.14
National Heart, Blood, and Lung Institute.Sleep apnea - symptoms.
National Heart, Lung, and Blood Institute.Sleep apnea - treatment.
Davidson MB.Metformin should not be used to treat prediabetes.Diabetes Care.2020;43(9):1983-1987. doi:10.2337/dc19-2221
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