More than 96 million American adults—over one in three—have prediabetes, yet more than 80% don’t know it, warns the U.S. Centers for Disease Control and Prevention (CDC, 2024).
Prediabetes is a critical stage where blood sugar levels are elevated beyond normal but not yet high enough for a diagnosis of type 2 diabetes. Although often symptomless, prediabetes is your body’s warning that insulin resistance is progressing. Left unaddressed, it can lead to type 2 diabetes, heart disease, and other chronic illnesses.
Understanding what prediabetes is, how to detect it, and how to reverse it could make the difference between long-term health and chronic disease.
What Is Prediabetes?
Definition & Diagnostic Criteria
According to the American Diabetes Association (ADA, 2024), prediabetes is diagnosed using the following criteria:
- Fasting Plasma Glucose (FPG): 100–125 mg/dL
- Hemoglobin A1c: 5.7%–6.4%
- Oral Glucose Tolerance Test (OGTT): 140–199 mg/dL at 2 hours
How It Develops
Prediabetes develops when the body’s cells become resistant to insulin. This condition forces the pancreas to overproduce insulin, eventually causing blood sugar to rise. Contributing factors include a high-sugar diet, sedentary lifestyle, chronic inflammation, and genetics (DeFronzo, 2009).
Who’s at Risk?
According to CDC (2024), you may be at higher risk for prediabetes if you:
- Are over age 45
- Are overweight (especially around the abdomen)
- Have a family history of type 2 diabetes
- Are part of a higher-risk ethnic group (e.g., Hispanic, African American, Native American)
- Live a sedentary lifestyle
- Had gestational diabetes or PCOS
Early Warning Signs & Diagnosis
Common but Overlooked Symptoms
Although many people with prediabetes don’t experience symptoms, some may notice:
- Fatigue after meals
- Increased thirst or frequent urination
- Blurred vision
- Slow wound healing
The Importance of Screening
The ADA recommends that adults over 35 be screened every 3 years—or sooner if they have risk factors. Common tests include:
- Fasting glucose
- HbA1c blood test
- OGTT (2-hour glucose test)
The Danger of Not Knowing
Even before progressing to diabetes, prediabetes increases the risk of heart disease and stroke. A major review found that individuals with prediabetes had significantly higher cardiovascular and all-cause mortality risks (Huang et al., 2016).
Taking Action: How to Reverse or Manage Prediabetes
Lifestyle Changes That Make the Biggest Impact
The landmark Diabetes Prevention Program (DPP) study showed that modest lifestyle changes can reduce diabetes risk by 58%—more effective than medication alone.
Focus on:
- Diet: Whole foods, high fiber, lean protein, low-glycemic carbs
- Exercise: 150+ minutes of moderate activity per week
- Sleep & Stress: Poor sleep and high stress worsen insulin resistance (Leproult & Van Cauter, 2010)
Supplement Support
Several natural ingredients have been shown to support insulin sensitivity:
- Combination of Biotin and Chromium Picolinate: Contributes significantly to the regulation of carbohydrate usage in the body (Albarracin et al., 2007; Singer & Geohas, 2006)
- Alpha-Lipoic Acid (ALA): Enhances insulin response and reduces oxidative stress (Kamenova, 2006)
- Diethyl Azelate (DEA): A membrane-active compound that supports healthy insulin sensitivity, glucose regulation, and inflammation modulation (Streeper et al., 2020)
These supplements can complement—but not replace—a healthy lifestyle and medical guidance.
Medical & Professional Guidance
A physician or registered dietitian can personalize your prevention or reversal strategy. In some cases, medications like metformin may be considered if lifestyle changes are not sufficient.
Conclusion
Prediabetes is your body’s early alert system. The good news? It’s often reversible. With simple but consistent steps—improving your diet, moving more, managing stress, and exploring safe, science-backed supplements—you can take control of your health before diabetes takes hold.
Don’t wait. Schedule a blood sugar test, talk to your doctor, or take a free risk assessment today. Your future self will thank you.
References
American Diabetes Association. (2024). Improving Care and Promoting Health in Populations: Standards of Care in Diabetes—2024.
CDC. (2024). National Diabetes Statistics Report.
CDC. (2024). Prediabetes – Your Chance to Prevent Type 2 Diabetes .
Huang et al. (2016). Association between prediabetes and risk of cardiovascular disease and all cause mortality: systematic review and meta-analysis.
Leproult & Van Cauter. (2010). Role of Sleep and Sleep Loss in Hormonal Release and Metabolism.
Singer & Geohas. (2006). The Effect of Chromium Picolinate and Biotin Supplementation on Glycemic Control in Poorly Controlled Patients with Type 2 Diabetes Mellitus: A Placebo-Controlled, Double-Blinded, Randomized Trial.