Prediabetes
What is Prediabetes?
Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough to be called type 2 diabetes. Think of it as a warning sign from your body. Your cells are starting to resist insulin, the hormone that helps sugar move from your blood into your cells for energy.
About 96 million American adults have prediabetes. That is more than 1 in 3 people. The concerning part is that more than 80 percent of people with prediabetes do not know they have it. Without changes to diet and lifestyle, prediabetes often progresses to type 2 diabetes within 5 to 10 years.
The good news is that prediabetes can be reversed. Simple changes to what you eat, how you move, and how you manage stress can bring your blood sugar back to normal levels. Finding out early through blood testing gives you the power to prevent diabetes before it starts.
Symptoms
- Increased thirst and urination
- Feeling tired or fatigued throughout the day
- Blurred vision that comes and goes
- Frequent infections that heal slowly
- Darkened skin patches, especially on the neck or armpits
- Increased hunger even after eating
- Tingling or numbness in hands or feet
Most people with prediabetes have no symptoms at all. This is why blood testing is so important. You can have elevated blood sugar for years without feeling any different. Regular testing helps you catch prediabetes before it becomes diabetes.
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Causes and risk factors
Prediabetes happens when your body becomes resistant to insulin or your pancreas cannot make enough insulin to keep blood sugar normal. Several factors increase your risk. Being overweight or carrying extra fat around your belly is the biggest risk factor. Lack of physical activity makes your cells more resistant to insulin. Eating too many refined carbohydrates and sugary foods causes repeated blood sugar spikes. Poor sleep and chronic stress raise hormones that interfere with blood sugar control.
Your genetics also play a role. Having a parent or sibling with type 2 diabetes increases your risk. Being over 45 years old raises your chances of developing prediabetes. Certain ethnic groups have higher rates, including African Americans, Hispanic Americans, Native Americans, and Asian Americans. Women who had gestational diabetes during pregnancy face increased risk. People with polycystic ovary syndrome are also more likely to develop insulin resistance and prediabetes.
How it's diagnosed
Prediabetes is diagnosed through blood tests that measure your average blood sugar levels over time. The Hemoglobin A1C test is the most common screening tool. It shows your average blood sugar for the past 2 to 3 months. An A1C between 5.7 and 6.4 percent indicates prediabetes. The test also calculates your estimated average glucose, or EAG, which translates your A1C into familiar blood sugar numbers.
Rite Aid offers Hemoglobin A1C testing as part of our core panel. You can get tested at any Quest Diagnostics location near you. Our panel measures over 200 biomarkers twice a year. Finding prediabetes early gives you time to make changes and prevent type 2 diabetes. Most people should get screened starting at age 35, or earlier if you have risk factors like being overweight.
Treatment options
- Lose 5 to 7 percent of your body weight if you are overweight
- Get at least 150 minutes of moderate exercise each week, like brisk walking
- Eat more fiber from vegetables, whole grains, and legumes
- Reduce refined carbohydrates, sugary drinks, and processed foods
- Focus on protein and healthy fats at each meal to stabilize blood sugar
- Get 7 to 9 hours of quality sleep each night
- Manage stress through meditation, yoga, or breathing exercises
- Work with a registered dietitian for personalized nutrition guidance
- Consider metformin medication if lifestyle changes are not enough
- Retest your A1C every 3 to 6 months to track progress
Concerned about Prediabetes? Get tested at Rite Aid.
- Simple blood draw at your nearest lab
- Results in days, not weeks
- Share results with your doctor
Frequently asked questions
Prediabetes means your blood sugar is higher than normal but not high enough to be diabetes. An A1C of 5.7 to 6.4 percent is prediabetes. An A1C of 6.5 percent or higher on two separate tests means you have diabetes. Prediabetes can often be reversed with lifestyle changes, while diabetes requires ongoing management.
Yes, prediabetes can be reversed through lifestyle changes. Studies show that losing just 5 to 7 percent of your body weight and exercising regularly can reduce your risk of developing diabetes by 58 percent. Many people bring their A1C back to normal ranges within 6 to 12 months. The key is making sustainable changes to diet, exercise, sleep, and stress management.
If you have risk factors like being overweight or a family history of diabetes, get tested every 1 to 3 years starting at age 35. If your first test shows prediabetes, retest every 3 to 6 months to track your progress. Once your blood sugar returns to normal, continue testing once a year. Regular testing helps you catch changes early and adjust your habits.
Limit refined carbohydrates like white bread, white rice, and pasta. Avoid sugary drinks including soda, juice, and sweetened coffee drinks. Cut back on processed foods with added sugars and unhealthy fats. Skip pastries, cookies, and candy that cause rapid blood sugar spikes. Instead, focus on vegetables, lean proteins, healthy fats, and whole grains in moderate portions.
Most people with prediabetes have no noticeable symptoms. Some may experience increased thirst, frequent urination, fatigue, or blurred vision. Darkened skin patches on the neck or armpits can be a sign. Because symptoms are often absent, blood testing is the only reliable way to know if you have prediabetes.
A normal A1C is below 5.7 percent. An A1C between 5.7 and 6.4 percent indicates prediabetes. An A1C of 6.5 percent or higher on two tests means you have diabetes. Your A1C reflects your average blood sugar over the past 2 to 3 months, making it a reliable measure of long-term blood sugar control.
Most people can reverse prediabetes with lifestyle changes alone. However, your doctor may prescribe metformin if you have very high blood sugar, a strong family history of diabetes, or other risk factors. Metformin helps your body use insulin more effectively. Medication works best when combined with healthy eating and regular exercise.
Exercise makes your cells more sensitive to insulin, helping them absorb sugar from your blood more easily. Physical activity also helps you lose weight and reduce belly fat, both of which improve blood sugar control. Aim for at least 150 minutes of moderate activity each week. Even a 15-minute walk after meals can lower blood sugar levels.
Genetics play a role, but lifestyle factors matter more. Having a parent or sibling with type 2 diabetes increases your risk by 2 to 6 times. Certain ethnic groups have higher genetic risk. However, even with family history, healthy eating, regular exercise, and maintaining a healthy weight can prevent or reverse prediabetes in most people.
Many people see improvements in their A1C within 3 to 6 months of making lifestyle changes. Reversing prediabetes completely often takes 6 to 12 months of consistent effort. The timeline depends on how high your blood sugar is, how much weight you need to lose, and how consistently you follow healthy habits. Regular testing every 3 to 6 months helps you track progress.