How long does it take to reverse prediabetes? Full guide

Prediabetes is a component of metabolic syndrome and  a condition in which your cells don’t react to insulin as they are supposed to, which causes increased blood glucose levels. This is a high-risk condition for developing diabetes. However, it can be reversed through:

• Optimizing your diet 
• Increasing physical activity
• Quitting smoking and limiting alcohol
• Taking medications that stabilize insulin response and blood sugar

How long does it take to reverse prediabetes? There is no specific timeline. Reversing diabetes requires a holistic and consistent approach, and the result can be achieved in just a few months or several years, depending on a variety of factors.

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Prediabetes is characterized by increased blood sugar levels. Although it’s not yet type 2 diabetes, it can progress into it over time if it remains untreated. The good news, though, is that this process is not inevitable.

A holistic approach to eating, physical activity, and overall lifestyle can help you prevent the development of diabetes and return your blood sugar levels to normal. In this article, we’ll tell you how it works and what steps you should take to make a positive change. And we’ll answer one of the biggest questions – how long does it take to reverse prediabetes?

What Is Prediabetes?

Prediabetes is a component of metabolic syndrome. It takes place when your cells stop reacting to insulin as they are supposed to. As a result, your blood glucose (sugar) levels start increasing, reaching a point higher than usual, but not high enough to diagnose diabetes yet.

What Are the Symptoms of Prediabetes?

Prediabetes is a “silent” condition that can sneak up on you out of the sudden. Simply put, it usually has no prominent symptoms that would allow early diagnosis. In fact, this condition is most commonly detected in people who feel totally fine during a regular screening.

Sometimes, however, it’s possible to notice some early signs of prediabetes that might not be very obvious:

• Increased weakness and fatigue.
• Unintentional and rapid weight gain or loss.
• Darkened skin (especially on the armpits and back/side of the neck) or skin tags.

How Is Prediabetes Diagnosed?

The diagnosis of prediabetes is very simple. It’s done in two simple blood tests:

1. Fasting blood sugar testing. This blood test measures the level of blood sugar after a prolonged (usually, 8-12 hours) period of fasting. The result under 100 mg/dL is considered the norm, and the result of 126 mg/dL or over is a sign of developed diabetes. Respectively, prediabetes indicators fall within that range.
2. A1C levels test. The second test is used to measure the average sugar indicators found in your blood over the last few months. The results are defined in percentages, and the prediabetes level is between 5.7% and 6.5%.

Who Is at Risk for Developing Prediabetes?

So, who can face prediabetes? The risk factors for this condition are pretty much identical to those for developing diabetes.

Here are the key factors to keep in mind:

• Excessive weight and obesity
• An age of 45 or older
• A family history of type 2 diabetes
• A non-alcoholic fatty liver disease (NAFLD)
• A history of gestational diabetes
• Low physical activity
• A Latino, Hispanic, African American, American Indian, or Alaska Native background (slightly rarer, Asian American and Pacific Islander origins)

On top of that, people who are smokers or follow a diet that’s filled with processed and sugary foods tend to be more likely to develop prediabetes. Also, women who have polycystic ovary syndrome (PCOS) might be at risk, which is why continuous glucose monitoring (CGM) is often recommended to them.

Can Prediabetes Be Reversed?

Prediabetes is an important signal that your body might eventually develop diabetes. But this is not something inevitable.

According to Harvard Health, about 25% of people with prediabetes develop diabetes in 3-5 years. However, this only happens if you don’t take any action. The good news is that this process can be reversed. Positive lifestyle changes, including diet optimization and regular exercise, can help you return blood sugar levels to normal and prevent further health damage. 

How to Reverse Prediabetes

So, can prediabetes be reversed? The answer is definitely “yes.” Although this condition puts you at a higher risk of developing diabetes over time, it’s possible to stabilize your blood sugar levels and prevent this with the help of positive lifestyle changes.

Here are the primary steps that need to be taken:

Optimize Your Diet

To jumpstart positive changes, it’s important to revise your diet and facilitate a better balance in it. Reversing prediabetes doesn’t require creating a significant calorie deficit or implementing strict limitations. All you need is to make every meal balanced. The perfect plate should have ½ of non-starchy vegetables, ¼ of lean protein, and ¼ of carbs. It’s also important to add a moderate amount of healthy fats and reduce your intake of overly processed foods and sugar. You can even consider having a sugar fast to prevent it from building up in your blood.

Increase Physical Activity

According to the American Diabetes Association, physical activity increases cells’ sensitivity to insulin and can lower your blood glucose levels up to 24 hours or even more. That’s why it’s crucial to increase your basic physical activity to reverse prediabetes. The general rule of thumb is to get a minimum of 150 minutes of exercise per week. This can include regular activities like walking. However, integrating regular workouts into your routine can give you an even better result. So, find the type of training you enjoy most and use hacks to stay motivated to exercise regularly.

Cut Back on Bad Habits

Studies show that people who smoke have a 30% to 40% higher likelihood of developing diabetes. So, if you smoke and get diagnosed with prediabetes, you may want to quit smoking to lower your risk. However, remember that quitting smoking can cause rapid weight gain, which can exacerbate blood sugar. That’s why it’s important to control your weight while quitting smoking. 

Additionally, reducing or limiting alcohol intake can have a positive effect on prediabetes. Alcoholic beverages and cocktail mixes often contain sugar and carbohydrates, which can increase glucose levels. Respectively, limiting their intake can help lower your blood sugar.

Receive Medical Treatment

In many cases, refining your diet and adding regular exercise should help reverse prediabetes on its own. However, in some cases, for example, in patients with overweight and obesity, it’s also important to add medical treatment to prevent the development of diabetes. Receive personalized medical advice from your provider to see if you need medical treatment. A specialist can prescribe you to take medications like metformin, acarbose, or another type to help lower blood sugar.

How Long Does It Take to Reverse Prediabetes?

Now that you know more about prediabetes and have a list of practical steps to take, let’s answer the most pressing question – how long does it take for prediabetes to go away?

Unfortunately, it’s impossible to give a one-size-fits-all answer to this question. Blood sugar levels are dynamic and change throughout the day many times. Glucose naturally spikes after eating. On top of that, it can increase due to various factors, such as stress, hormonal fluctuations, illness, etc. Given these facts, we can’t give an exact answer to the question “How long does it take to reverse prediabetes with diet and exercise?” Simply because this process can take only a few months for some people and require years of effort for others.

FAQ

What is prediabetes?

Prediabetes is a condition in which your cells’ response to insulin becomes abnormal, which leads to increased blood sugar levels. In prediabetes, your glucose is higher than normal, though not high enough to diagnose diabetes. This is a silent condition that often comes without prominent symptoms. The main risk factors include being overweight, obesity, an age of 45+ years, and others.

Can prediabetes be reversed?

Although prediabetes is not yet diabetes, it’s common for people with this condition to develop full-scale diabetes over time. Luckily, this process can be reversed with the help of lifestyle changes, such as balancing your diet and increasing physical activity.

How long does it take to lower A1C?

If A1C screening shows that your average blood glucose level is in the prediabetes range, implementing positive dietary and physical activity changes can help lower it. Unfortunately, there is no single timeline for this. Some people only need several months to get their blood sugar back to normal, whereas others will need several years. Still, if you are wondering, “How long does it take to lower A1C with diet and exercise?” You need to know that this test is typically repeated every 3 or 6 months to monitor the progress in patients with diabetes, until blood glucose is within a normal range again.

Conclusion

As you now know, prediabetes is a condition associated with elevated blood sugar levels. Although it’s often symptom-free, it can result in the development of diabetes in the long run. Luckily, this process can be reversed through consistent lifestyle changes and medical treatment (if necessary).

So, how long does it take for prediabetes to go away? Unfortunately, it’s impossible to give a universal answer to this question. If you have been diagnosed with prediabetes, you need to start implementing positive changes as soon as possible and monitor the progress with your healthcare provider until your blood sugar returns to the normal range.

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