Yes, You Can Reverse Prediabetes. Here’s How.

Prediabetes is a health condition that indicates higher-than-normal blood sugar levels but not high enough to be classified as type 2 diabetes. Left untreated, prediabetes can progress to full-blown diabetes, increasing the risk of severe complications such as heart disease, nerve damage, and kidney failure. With the right lifestyle changes, however, it is quite possible to regain control over your health. Please keep reading to learn more about steps you can take at home and with your doctor to manage and even reverse prediabetes.

What Is Considered Prediabetes?

Again, prediabetes is diagnosed when blood sugar levels are elevated beyond the normal range, but not high enough to be considered full-blown diabetes. It is usually detected on a routine health screening via bloodwork, or if you visit your doctor with early symptoms of diabetes (see below). Prediabetes is much easier to manage than diabetes, which is why early detection is important–don’t skip your annual blood work! 

How Do You Test for Prediabetes?

Doctors diagnose prediabetes through simple blood tests, such as:

• Fasting Blood Sugar Test: Measures blood glucose levels after an overnight fast. A result of 100 to 125 mg/dL is considered prediabetes.
• A1c Test: Provides an average blood sugar level over the past 2–3 months (given as a percentage of blood volume). The range for prediabetes on this test is between 5.7 and 6.4 percent. 
• Glucose Tolerance Test: Requires fasting overnight, drinking a sugary solution, and then testing blood sugar levels after two hours. 140-199 mg/dL is the range for a prediabetes diagnosis. 

What Are the Symptoms of Prediabetes?

Prediabetes often does not cause noticeable symptoms, making it difficult to detect without testing. However, some individuals may experience symptoms similar to full-blown type 2 diabetes:

• Increased thirst and frequent urination: High blood sugar forces the kidneys to work harder to filter excess glucose, which leads to increased urination and dehydration.
• Fatigue: Cells are unable to absorb glucose efficiently due to insulin resistance. Glucose is a primary energy source for the body. Without it, the body begins to tire more easily. 
• Blurred vision: Elevated blood sugar levels can cause fluid imbalances in the eyes, leading to temporary vision disturbances.
• Darkened patches of skin (acanthosis nigricans): Insulin resistance can cause changes in skin pigmentation, often around the neck, armpits, or groin.
• Slow wound healing and frequent infections: High blood sugar can weaken the immune system and impair circulation, making it harder for the body to heal.

Are the Symptoms Different for Men and Women?

While the symptoms of prediabetes are generally the same for men and women, some differences exist:

• Men: May experience reduced testosterone levels, which can lead to lower energy levels and changes in body composition. Weight gain in the midsection is more common in men with prediabetes. 
• Women: May have a higher likelihood of having polycystic ovary syndrome (PCOS), which is associated with insulin resistance and an increased risk of diabetes. Women may also find they have the inability to lose weight no matter what they try. 

Is It Possible to Reverse Prediabetes?

Yes, prediabetes can often be reversed through lifestyle changes that improve insulin sensitivity and lower blood sugar levels. It requires a combination of dietary, exercise, and stress-management techniques:

How To Reverse Diabetes Step #1: Diet

A healthy diet is one of the most important steps in reversing prediabetes. It can be difficult at first, because many of us do not realize just how much sugar we consume on a daily basis. Sodas and sweets might seem like obvious culprits, but there are plenty of other seemingly “healthy” foods that can cause blood pressure to spike. Here’s a little breakdown of which foods to include on your prediabetes diet and which ones to avoid.

​​Foods to Include To Reverse Prediabetes

1. High-Fiber Carbohydrates – These slow digestion and help regulate blood sugar.
   • Whole grains (quinoa, brown rice, whole wheat, oats)
   • Legumes (lentils, chickpeas, black beans)
   • Vegetables (broccoli, spinach, kale, bell peppers)
2. Lean Proteins – Help you feel full and contain protein for muscle maintenance.
   • Skinless poultry (chicken, turkey)
   • Fish, like salmon, tuna, mackerel
   • Eggs
   • Tofu and tempeh (avoid if you are allergic or sensitive to soy)
   • Low-fat dairy (Greek yogurt, cottage cheese)
3. Healthy Fats – These support heart health, supply needed calories, and reduce inflammation.
   • Avocados
   • Nuts and seeds (almonds, walnuts, flaxseeds, chia seeds)
   • Olive oil and avocado oil
   • Fatty fish (salmon, sardines)
4. Low-Glycemic Fruits – “Low glycemic” means these fruits do not cause a large spike in your blood sugar after eating. These fruits also provide vitamins and antioxidants to support cellular health.
   • Berries (strawberries, blueberries, raspberries)
   • Apples
   • Pears
   • Cherries
5. Non-Starchy Vegetables – Starchy veggies contain carbohydrates, which are made up of multiple glucose molecules. When we digest them, the starch is broken down into those individual glucose units, which can cause levels to spike. The following are low in starch, but high in fiber, which regulates your digestion and helps you absorb all the nutrients they offer:
   • Leafy greens (kale, spinach, arugula)
   • Cabbage
   • Zucchini
   • Cauliflower
   • Peppers (technically a fruit, but do count them in)
6. Beverages – This is one of the easiest places to start on your journey to reverse prediabetes. Simply cutting out sugary drinks, like soda or that Starbucks frappuccino will go a long way in stabilizing your blood sugar. Try to stick only to:
   • Water (at least 60 oz per day)
   • Herbal teas (preferably non-caffeinated, since caffeine is a diuretic and you may already be experiencing increased urination)
   • Black coffee (again, decaf is best; but if you must, try to limit it to one cup per day)

Foods to Avoid When Trying To Reverse Prediabetes

1. Refined Carbohydrates – These are often the most difficult to avoid, but do your best. Although they don’t always taste sweet, refined carbs contain a lot of glucose and cause a rapid spike in blood levels:
   • White bread, white rice, pasta 
   • Pastries, cookies, cakes
   • Sugary cereals
2. Sweeteners –Even natural ones, like honey and maple syrup, will cause your blood sugar to spike. Look for sugar-free options, like stevia and monk fruit extract. 
3. Processed Foods – Processed foods nearly always contain an ungodly amount of added sugars along with other nasty ingredients, like artificial fillers, dyes, and preservatives.
   • Processed meats (bacon, sausages, hot dogs)
   • Fried foods (french fries, chips, fried chicken)
   • Trans fats (margarine, processed snacks)
4. High-Glycemic Fruits – While fruits are a healthy sweet option, there are a few that you should avoid. In a pinch, by all means, choose a fruit over a candy bar. But if you have the option, steer clear of:
   • Watermelon
   • Pineapple
   • Mango
   • Grapes
5. Excessive Alcohol – You may not realize it, but alcohol contains a LOT of sugar and a LOT of calories. Sugar, after all, is what feeds the yeast that makes the alcohol as a by-product. Furthermore, alcohol puts extra strain on the liver, which you will need in fighting form. If you want to reverse prediabetes, try to limit your alcohol intake as much as possible or, better yet, go teetotal. 

Additional Tips For Success

• Meal Timing: Eat smaller, balanced meals throughout the day to maintain stable blood sugar. 
• Portion Control: Even healthy foods can raise blood sugar if consumed in large amounts.
• Exercise: Regular physical activity helps improve insulin sensitivity.
• Stay Hydrated: Proper hydration supports metabolism and blood sugar regulation. Drink at least 60 oz of water per day. This sounds like a lot, but it is only around 8 measuring cups. A typical glass of water is at least 1.5 cups. Just keep your water bottle full and next to you, and you should be good to go!

How To Reverse Diabetes Step #2: Exercise

Managing your weight is another critical step toward reversing prediabetes. Excess body fat interrupts insulin signaling pathways, which makes the pancreas produce more insulin to compensate. A sustainable exercise program can help you lose weight and also improve digestion, mood, and sleep. Try and get at least 20 minutes of mid-to-moderate exercise per day. Try the following options to get started:

• Walk one mile
• Swim 10 laps in the pool
• Bike for 3 miles 
• Play 9 holes of Golf (or go for a full round. You can walk up to 5 miles playing 18 holes of golf!)

Whatever form of exercise you choose, make sure to clear it with your doctor first and that it is something you’ll be willing to keep up. Make it fun and start small. 

How To Reverse Diabetes Step #3: Improve Sleep

Poor sleep disrupts our body’s metabolic processes and can increase resistance to leptin, the hormone that makes us feel full. This can cause weight gain, which contributes to or exacerbates prediabetes. Furthermore, if you are exhausted, you are less likely to exercise.

This is why prioritizing quality sleep is another important step if you want to reverse prediabetes. The process of creating a routine and atmosphere suitable for restful sleep is called “sleep hygiene” and it involves just a few simple steps:

• Stop caffeine after 12 pm
• Avoid screens at least 30 minutes before bed
• Go to bed at the same time every night
• Create a relaxing bedtime routine, such as journaling or meditating 
• Only use your bed for sleeping and intimacy 
• Avoid naps during the day

How To Reverse Diabetes Step #4: Reduce Stress

Cortisol is an adrenal hormone that is typically released during periods of intense stress or fear, but it can remain in the blood if the stress does not improve. Chronically elevated cortisol causes the body to release glucose that is stored in the liver. Cortisol also inhibits insulin, which regulates glucose. 

Suffice to say, stress management is another crucial step toward reversing prediabetes. This is often easier said than done, but even small periods dedicated to your mental health can make all the difference. Incorporate activities you enjoy and that relax your mind:

• Go for a walk outside in the fresh air
• Practice yoga or meditate in the mornings to clear your mind before work
• Write down what is stressing you in a journal
• Spend time with family and friends
• Listen to music
• Take a relaxing bath

If you find you are unable to effectively manage your stress, consider visiting with a mental health counselor. He or she can offer more ways to help you so you can avoid the long-term repercussions associated with chronic stress. 

Why Is It Important to Work to Reverse Prediabetes?

You may be wondering why you should even bother doing all this if you don’t have full-blown diabetes. It may seem like a lot of work, but adopting a wait-and-see approach when it comes to diabetes is never recommended. Developing healthy habits now will significantly reduce your risk of progressing to type 2 diabetes, which requires medication and constant blood glucose monitoring. Type 2 diabetes is also associated with many negative health outcomes: 

• Heart Disease and Stroke: Elevated blood sugar levels increase the risk of plaque buildup in arteries, leading to cardiovascular issues. If you are able to reverse prediabetes, you will reduce your risk of developing heart disease.
• Kidney Damage: Chronic high blood sugar can strain the kidneys, potentially leading to kidney disease or failure.
• Nerve Damage (Neuropathy): Prolonged high blood sugar can cause nerve damage, leading to pain, tingling, or numbness, especially in the extremities. Work to reverse prediabetes to avoid this type of damage, which can be permanent.
• Vision Problems: Prediabetes can contribute to conditions like diabetic retinopathy, which can lead to vision loss over time.
• Increased Risk of Other Chronic Conditions: Prediabetes is often linked to high blood pressure, obesity, and metabolic syndrome, all of which can significantly impact overall health.
• Improved Quality of Life: Reversing prediabetes can lead to higher energy levels, better mental clarity, and reduced risk of chronic disease, promoting overall well-being and longevity.

Early intervention not only reduces the risk of diabetes but also enhances energy levels, mental clarity, and physical fitness, improving quality of life.

How Long Does It Take to Reverse Prediabetes?

The time it takes to reverse prediabetes varies from person to person. With consistent lifestyle changes, many people see improvements in blood sugar levels within a few months to a year. However, sustaining these habits is key to maintaining long-term health and preventing diabetes in the future.

Omaha Weight Loss Clinic 

Prediabetes is a warning sign, but it is also an opportunity to take control of your health. By making simple but impactful lifestyle changes, it is possible to reverse prediabetes, reduce health risks, and lead a healthier, more active life. Regular screenings, healthy eating, exercise, and weight management are essential tools in preventing diabetes and ensuring long-term well-being.

If you are struggling with losing weight and are concerned about your blood sugar levels, please visit our weight loss clinic in Omaha. We perform comprehensive testing that lets us design a custom wellness plan for you. We will help you every step of the way from nutritional guidance to our medical weight loss solutions. Call or go online today to book a free 15-minute Discovery Call. 

Sherri Griggs

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