Prediabetes: What It Means and What You Can Do Next

"Prediabetes" can sound alarming, but it is also a useful early signal. It is a chance to learn about your health and, with support, make changes that can lower your risk of type 2 diabetes. This article explains what prediabetes means, how common it is, how it is tested, and where to find help.

This article is general information. It cannot tell you whether you have prediabetes. Only a healthcare provider can test for and diagnose it.

What prediabetes means

The CDC explains that with prediabetes, blood sugar levels are higher than normal but not high enough for a type 2 diabetes diagnosis.

To understand why blood sugar rises, it helps to know about insulin. According to the CDC, your body breaks down most food into glucose, and insulin acts like a key that lets that glucose into your cells for energy. When the body doesn't make enough insulin or can't use it well, more glucose stays in the blood.

How common is it?

Prediabetes is very common. According to the CDC:

• About 115 million adults in the United States have prediabetes, which is more than 2 in 5 adults.
• Because there are usually no signs, 8 in 10 people with prediabetes don't know they have it.

The CDC also notes that prediabetes often goes undetected until serious health problems such as type 2 diabetes show up. That is why testing matters.

Who may be at higher risk

The CDC lists several factors linked to a higher risk of prediabetes, including:

• Having overweight
• Being 45 years or older
• Having a parent, brother or sister with type 2 diabetes
• Being physically active fewer than 3 times a week
• Having had gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed over 9 pounds
• Having polycystic ovary syndrome

The CDC adds that African American, Hispanic or Latino, American Indian, Alaska Native and some Pacific Islander and Asian American people are at higher risk.

Having one or more of these factors does not mean you have prediabetes. It means it may be worth asking your doctor about testing.

How prediabetes is tested

The CDC notes that a simple blood sugar test can show whether you have prediabetes. This test is ordered and interpreted by a healthcare provider, who will explain your results and what they mean for you.

Please don't try to diagnose yourself from symptoms or a single home reading. If you are concerned, the best step is a conversation with your doctor.

What can help: lifestyle change

The encouraging part is that lifestyle changes can make a real difference. According to the CDC:

• A small amount of weight loss, around 5% to 7% of body weight, can help, for people who have excess weight.
• Regular physical activity means getting at least 150 minutes a week of brisk walking or a similar activity.
• Through a structured lifestyle change program, people with prediabetes can lower their risk of type 2 diabetes by 58% (71% if over age 60).

These are general findings for groups of people, not a promise for any one person. Your doctor can help you understand what they mean for you.

The National Diabetes Prevention Program

The CDC leads the National Diabetes Prevention Program (National DPP). Its lifestyle change program:

• Lasts about a year and focuses on building healthy habits that last
• Is offered by CDC-recognized organizations, with lifestyle coaches who guide participants
• Is available in person in many communities and also offered remotely

The CDC describes the program as able to cut type 2 diabetes risk in half. You can ask your doctor whether a program is a good fit, or look one up through the CDC's National DPP website.

Everyday habits that support you

While you talk with your care team, these general habits are widely recommended and fit almost everyone:

• Build meals around vegetables, whole grains, beans, fruit and lean proteins.
• Choose water instead of sugary drinks.
• Move more and sit less, building toward the 150-minute weekly goal at a pace that is comfortable for you.
• Get enough sleep and look for healthy ways to manage stress.

Small, steady changes tend to be easier to keep than big overhauls.

When to talk to a doctor

Talk to your doctor if:

• You have one or more of the risk factors above and have not been tested.
• You have been told you have prediabetes and want help making a plan.
• You take any medicines and are thinking about changing your diet or activity a lot. Please don't start, stop or change any medication on your own; talk to your doctor first.

The bottom line

Prediabetes is common, often unnoticed, and diagnosed only through testing with a healthcare provider. It is also a chance to act early. With support from your care team and programs like the National DPP, many people make lasting changes that lower their risk of type 2 diabetes.