Prediabetes: The Silent Condition Affecting 1 in 3 Adults (Symptoms, Risks & How to Reverse It)

This article is for informational purposes only and is not meant to diagnose or prescribe. It does not replace the care of a qualified health professional.

There’s a new pandemic in town, and it’s already affecting 38% of adults over the age of 18 and 32.7% of adolescents ages 12 to 17 in the US. Here’s the clincher: 22.5% of people who meet the criteria for this condition don’t even know they have it.

You’ve probably guessed it — we’re talking about prediabetes.

Prediabetes Symptoms

Your doctor may have spotted it through simple blood tests like the HbA1c, fasting plasma glucose, or oral glucose tolerance test — especially if you’ve noticed any of these common signs (you don’t need to have all of them):

• Darkened skin patches, especially in the armpits, groin, or neck

• Increased thirst and frequent urination

• Feeling exhausted even after resting

• Blurred vision

• Unexplained weight changes (either up or down)

Prediabetes Risks and Complications

While “prediabetes” sounds a lot less scary than Type 2 diabetes, don’t let the name fool you. It still carries serious long-term health risks — even if it never progresses to full-blown diabetes. These include higher chances of:

• Cardiovascular problems (coronary heart disease, peripheral vascular disease, and stroke)

• Chronic kidney disease

• Nerve damage that can eventually lead to amputation

• Eye damage and retinal problems that can cause vision loss or blindness

• Fatty liver disease

• And an increased risk of pancreatic cancer

The important thing to understand is that these risks exist independent of developing Type 2 diabetes. Prediabetes itself is already putting your health on the line.

How Prediabetes Is Diagnosed

According to the American Diabetes Association standards of care, prediabetes is diagnosed when:

• Fasting plasma glucose is between 100–125 mg/dL, or

• Hemoglobin A1c is between 5.7% and 6.4%

Important note: While obesity is one of the biggest risk factors, even people who are not overweight can develop prediabetes. It can affect anyone, so it’s worth paying attention to your numbers regardless of your size.

How to Reverse Prediabetes Naturally

The most effective way to reverse prediabetes is losing 5–7% of your body weight if you’re overweight. For a 200-pound person, that’s just 10–14 pounds. That relatively small change can dramatically improve your body’s ability to use insulin properly.

Other proven strategies that help everyone include:

Diet Focus on a Mediterranean-style way of eating: plenty of whole foods, lean proteins, healthy fats, and lots of fiber (most of us don’t get nearly enough). Cut way back on refined sugars, white bread, pasta, sugary drinks, and ultra-processed foods.

Movement Aim for at least 150 minutes of moderate aerobic activity per week — that’s just a 30-minute walk most days. Bonus tip: take a 10–15 minute walk after meals. It helps prevent those blood sugar spikes that worsen insulin resistance.

Strength Training Don’t skip this! Building and protecting muscle mass becomes especially important as we age and directly improves insulin sensitivity.

Sleep & Stress Poor sleep raises cortisol, which raises blood sugar and triggers carb cravings. Prioritizing consistent, quality sleep and using stress-reduction practices can make a bigger difference than most people realize.

You don’t have to be perfect. Small, consistent changes add up fast. If you’ve been told you have prediabetes — or you suspect you might — talk to your healthcare provider and start taking those simple steps.

If you’d like personalized dietary guidance or suggestions for supplements that may be appropriate for you, feel free to reach out to me at the clinic. The appointment link is at the top of the page. I’d be happy to help you create a plan that works for your life and your goals.

Your future self will thank you.