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Have you recently been told that your blood sugar levels are higher than the usual range?
If so, you may have heard the term prediabetes.
A diagnosis of prediabetes can understandably raise questions:
- What does prediabetes actually mean?
- Are there symptoms?
- What should I eat?
- Should I avoid carbohydrates?
- Can lifestyle changes improve my blood sugar?
- What can I do to reduce my risk of developing type 2 diabetes?
The encouraging news is that prediabetes does not necessarily mean that type 2 diabetes is inevitable.
Research and Canadian diabetes guidance support lifestyle changes as an important part of reducing the risk of progression to type 2 diabetes. Diabetes Canada notes that more than half of people with prediabetes can delay or prevent the development of type 2 diabetes through lifestyle changes.
While some people may see their blood glucose return to a usual range, it is more appropriate to think of lifestyle changes as supporting healthy blood glucose regulation and reducing future risk, rather than promising that prediabetes can always be “reversed naturally.”
Let’s look at some practical strategies.
Table of Contents
What Is Prediabetes?
Prediabetes means that blood glucose levels are higher than the usual range but not high enough to meet the diagnostic criteria for diabetes.
There are several tests that healthcare professionals can use to assess blood glucose.
According to Diabetes Canada’s current clinical guidelines, prediabetes may be identified through:
- Fasting plasma glucose: 6.1–6.9 mmol/L
- 2-hour glucose following a 75 g oral glucose tolerance test: 7.8–11.0 mmol/L
- A1C: 6.0–6.4%
The appropriate test depends on the individual, and laboratory testing should be interpreted by a qualified healthcare professional.
Prediabetes is not simply “borderline diabetes.” It is a recognized metabolic state that can indicate an increased risk of developing type 2 diabetes.
However, having prediabetes does not mean that you will definitely develop diabetes.
What Causes Prediabetes?
There isn’t one single cause of prediabetes.
A number of factors can influence blood glucose regulation, including:
- Genetics and family history
- Age
- Physical activity
- Nutrition
- Sleep
- Stress
- Body composition
- Certain medications
- Previous gestational diabetes
- Other health factors
One factor commonly associated with prediabetes is insulin resistance.
Insulin is a hormone that helps glucose move from the bloodstream into cells where it can be used for energy.
When the body’s cells become less responsive to insulin, the body may need to produce more insulin to maintain blood glucose levels.
Over time, blood glucose may increase.
Importantly, prediabetes isn’t caused by one food or a lack of willpower. Metabolic health is influenced by many factors.
Are There Symptoms of Prediabetes?
One of the challenges with prediabetes is that many people may not notice any symptoms.
That means someone can have elevated blood glucose without feeling unwell.
Some symptoms can occur as blood glucose becomes elevated, including:
- Increased thirst
- Frequent urination
- Fatigue
- Blurred vision
- Changes in weight
- Tingling or numbness in the hands or feet
However, these symptoms can have many different causes and should not be used to diagnose prediabetes.
If you are concerned about your blood glucose or have persistent symptoms, speak with your healthcare professional. Blood testing is used to assess and diagnose prediabetes and diabetes.
Can Prediabetes Improve?
This is where the word “reversal” can become confusing.
Some people with prediabetes may see their blood glucose levels return to a range that no longer meets the criteria for prediabetes.
However, that doesn’t necessarily mean the underlying risk factors have disappeared forever.
A more appropriate goal is to support healthy blood glucose regulation and reduce the risk of progression to type 2 diabetes.
The good news is that lifestyle changes can make a meaningful difference.
Diabetes Canada recommends healthy eating, regular physical activity, and discussing weight management with your healthcare provider when appropriate.
Nutrition Strategies for Better Blood Sugar
There isn’t one specific “prediabetes diet” that everyone needs to follow.
Instead, focus on creating an overall eating pattern that is nutritious, balanced, and sustainable.
A helpful foundation includes:
- Vegetables
- Fruits
- Whole grains
- Beans and lentils
- Nuts and seeds
- Fish and seafood
- Protein-rich foods
- Unsaturated fats
- Water
Rather than focusing on everything you need to eliminate, start by asking:
“What nutritious foods can I add more often?”
1. Eat More Vegetables
Vegetables provide fibre, vitamins, minerals, and other beneficial plant compounds.
Try incorporating a variety of vegetables throughout your day.
For example:
- Broccoli
- Cauliflower
- Spinach
- Peppers
- Tomatoes
- Carrots
- Mushrooms
- Green beans
- Zucchini
- Leafy greens
Both raw and cooked vegetables can be part of a balanced eating pattern.
2. Choose Fibre-Rich Carbohydrates
Having prediabetes doesn’t mean that you need to eliminate carbohydrates.
Instead, consider choosing carbohydrate-containing foods that provide fibre and other nutrients.
Examples include:
- Oats
- Barley
- Quinoa
- Brown rice
- Whole-grain bread
- Whole-grain pasta
- Beans
- Lentils
- Chickpeas
- Fruits
Fibre can help support digestive health and contribute to feelings of fullness.
3. Include Protein at Meals
Protein is an important part of a balanced eating pattern.
Examples include:
- Fish
- Chicken
- Eggs
- Greek yogurt
- Cottage cheese
- Tofu
- Tempeh
- Beans
- Lentils
- Nuts and seeds
Including protein as part of meals can help make them more satisfying.
4. Include Healthy Sources of Fat
Fat doesn’t need to be eliminated either.
Focus more often on sources of unsaturated fats, such as:
- Olive oil
- Avocado
- Nuts
- Seeds
- Nut butters
- Fatty fish
As with all foods, portions and overall dietary intake matter.
5. Enjoy Fruit
Fruit contains naturally occurring sugars, but that doesn’t make it something you need to avoid.
Whole fruit also provides fibre, vitamins, minerals, and other nutrients.
Examples include:
- Berries
- Apples
- Pears
- Oranges
- Kiwi
- Peaches
- Melons
Instead of fearing fruit because of its sugar content, consider the whole food and overall eating pattern.
What About the Glycemic Index?
You may have heard that people with prediabetes should only eat “low-GI foods.”
The glycemic index ranks carbohydrate-containing foods according to their effect on blood glucose.
However, the GI of an individual food doesn’t tell the whole story.
The amount eaten, how the food is prepared, what it is eaten with, and individual differences can all influence blood glucose responses.
Therefore, you don’t necessarily need to eliminate every food that has a higher GI.
Instead, focus on the overall quality and balance of your meals.
What Foods Should You Limit?
Rather than creating a strict list of “forbidden” foods, consider eating certain foods less often or in smaller amounts.
These may include:
- Sugar-sweetened beverages
- Highly processed snack foods
- Foods high in added sugars
- Highly refined grains
- Processed meats
- Foods high in saturated fat
- Highly processed convenience foods
This doesn’t mean you can never enjoy these foods.
A healthy eating pattern doesn’t have to be perfect.
It’s about what you do most of the time.
Drinking Water and Metabolic Health
Water is an important part of everyday hydration.
If you regularly drink soda, juice, sweetened coffee beverages, or other sugar-sweetened drinks, replacing some of these beverages with water can be a simple change.
You can also obtain water from foods such as fruits and vegetables.
Instead of focusing on drinking a specific amount simply because an article tells you to, pay attention to your individual hydration needs and follow guidance from your healthcare professional when appropriate.
Exercise and Prediabetes
You don’t need to find one “perfect” exercise to support metabolic health.
The best activity is often one that you enjoy and can perform consistently.
Options include:
- Walking
- Cycling
- Swimming
- Dancing
- Gardening
- Yoga
- Pilates
- Resistance training
- Recreational sports
Regular physical activity can improve insulin sensitivity and support blood glucose management.
Diabetes Canada recommends working toward at least 150 minutes of moderate-to-vigorous aerobic activity per week, while also incorporating resistance exercise. If you’re currently inactive, you can start with smaller amounts and gradually increase your activity.
For example, you might begin with a 10-minute walk and gradually build from there.
Don’t Underestimate Everyday Movement
Exercise isn’t the only way to become more active.
Everyday movement can also contribute to your overall activity.
Examples include:
- Walking around your home
- Gardening
- Cleaning
- Cooking
- Shopping
- Taking the stairs
- Walking while talking on the phone
- Taking regular movement breaks during work
If you spend long periods sitting, try getting up and moving around periodically throughout the day. Diabetes Canada recommends interrupting prolonged sitting with brief periods of movement.
Prediabetes and Weight Management
Weight is only one part of metabolic health.
If someone is living with overweight or obesity, weight management may be one component of reducing the risk of developing type 2 diabetes.
Diabetes Canada notes that for people living with obesity, losing around 5% of initial body weight can help reduce the risk of developing type 2 diabetes.
However, weight loss should not be presented as the only measure of health or success.
Other meaningful changes include:
- Becoming more physically active
- Eating more fibre-rich foods
- Increasing vegetable intake
- Improving sleep
- Reducing sugary beverages
- Building consistent meal habits
- Improving strength and fitness
The appropriate approach will vary from person to person.
What About Smoking?
If you smoke, quitting can be an important step for your overall health.
Rather than focusing on willpower alone, consider speaking with a healthcare professional about evidence-based supports that may make quitting easier.
If you’re a smoker, you might also consider identifying situations that trigger the urge to smoke.
For example:
- Stressful situations
- Social situations
- Coffee breaks
- After meals
- Certain environments
Understanding your triggers can help you discuss appropriate strategies with a healthcare professional.
Sleep and Metabolic Health
Sleep is another important part of overall health.
Poor sleep can affect energy, mood, appetite, and other aspects of wellbeing.
Consider creating a consistent sleep routine by:
- Going to bed and waking up at similar times
- Creating a relaxing evening routine
- Limiting stimulating activities before bed
- Keeping your bedroom comfortable
- Addressing factors that interfere with your sleep
If you consistently struggle with sleep, speak with a healthcare professional.
Stress Management
Stress is a normal part of life, but chronic stress can affect many aspects of wellbeing.
Rather than trying to eliminate stress completely, find strategies that help you manage it.
You could experiment with:
- Walking
- Deep breathing
- Meditation
- Journaling
- Yoga
- Spending time outdoors
- Connecting with friends
- Listening to music
- Engaging in hobbies
There is no single “best” stress-management strategy.
Choose something that feels realistic and enjoyable enough to continue.
What About Supplements?
You may see supplements marketed as a way to “reverse prediabetes” or “lower blood sugar naturally.”
Be cautious with these claims.
Natural does not automatically mean safe or effective, and supplements can interact with medications or may not be appropriate for everyone.
Supplements should not replace appropriate medical care, nutrition, physical activity, or prescribed treatment.
If you’re considering taking a supplement, discuss it with a qualified healthcare professional who can consider your individual circumstances.
What About Medication?
Lifestyle changes are an important part of supporting metabolic health, but they aren’t a replacement for medical care.
Some people with prediabetes may be advised by their healthcare professional to consider medication depending on their individual risk factors.
Don’t start, stop, or change medication based on information from an online article.
If you’ve received a prediabetes diagnosis, discuss your options with your healthcare professional.
Start Small
One of the biggest mistakes people make after receiving a health diagnosis is trying to change everything at once.
You don’t have to.
Instead, choose one or two habits to work on first.
For example:
This week, you could:
Add:
One extra serving of vegetables each day.
Move:
Take a 10-minute walk after dinner.
Drink:
Replace one sugar-sweetened beverage with water.
Eat:
Add a fibre-rich food to breakfast.
Sleep:
Create a consistent bedtime.
Stress:
Take five minutes each day for a relaxing activity.
Small, sustainable changes can be easier to maintain than an all-or-nothing approach.
So, Can Prediabetes Be Reversed Naturally?
The answer requires some nuance.
Some people with prediabetes can see their blood glucose levels return to the usual range, particularly when lifestyle factors are addressed.
However, it isn’t appropriate to promise that prediabetes can always be “reversed naturally.”
A better goal is to support healthy blood glucose regulation and reduce the risk of progression to type 2 diabetes.
Healthy eating, regular physical activity, appropriate weight management when relevant, adequate sleep, stress management, and avoiding tobacco can all contribute to a healthier lifestyle. Diabetes Canada specifically identifies healthy eating, regular exercise, and appropriate weight management as important strategies for people with prediabetes.
And remember: you don’t need to change everything overnight.
Your next healthy choice can be the place where you start.
The Bottom Line
Prediabetes is not a reason to panic—and it doesn’t mean that type 2 diabetes is inevitable.
It can instead be an opportunity to take a closer look at your lifestyle and begin building habits that support your long-term health.
Focus on:
- Eating a varied, nutrient-rich diet
- Including vegetables and fibre-rich foods
- Choosing minimally processed foods more often
- Including protein and healthy fats
- Drinking water regularly
- Moving your body consistently
- Breaking up long periods of sitting
- Prioritizing sleep
- Finding healthy ways to manage stress
- Avoiding tobacco
- Working with your healthcare team when individualized care is needed
You don’t need a perfect lifestyle. You need sustainable habits that fit your life.
If you are looking for weight management help, we offer personalized lifestyle and behavior coaching so you can reach your weight goals, reach out to us at lifestylecurecoach@gmail.com for more details.Â
Important Disclaimer
This article is intended for general health and wellness education and is not intended to diagnose, treat, cure, or prevent prediabetes, diabetes, or any other medical condition.
If you have been diagnosed with prediabetes, are concerned about your blood glucose, or are experiencing symptoms, speak with your physician or another qualified healthcare professional for individualized assessment and guidance.
