Prediabetes: Why “Wait and See” May Be the Wrong Approach
“Your blood sugar is a little high. You have prediabetes.”
It can be easy to hear those words and think, “Well, at least I don’t have diabetes.”
And that’s true—you don’t have type 2 diabetes. But this is exactly why now is such an important time to act.
Prediabetes is not simply a diagnosis to file away until next year’s blood work. Think of it as an early warning light on your dashboard. Your body is telling you that it is beginning to have difficulty keeping blood sugar in a healthy range.
The good news? You may have an opportunity to change the direction you’re heading.
What Is Prediabetes?
Prediabetes means your blood glucose levels are higher than normal but have not yet reached the diagnostic range for diabetes.
According to the American Diabetes Association, prediabetes can be identified by:
A1C: 5.7–6.4%
Fasting blood glucose: 100–125 mg/dL
2-hour oral glucose tolerance test: 140–199 mg/dL
Prediabetes often develops alongside insulin resistance.
Insulin is the hormone that helps move glucose from your bloodstream into your cells, where it can be used for energy. When your cells become less responsive to insulin, your body often compensates by producing more of it.
For a while, that compensation may keep blood glucose from rising very much. But over time, the pancreas may no longer be able to keep up with the increased demand, and blood glucose can rise further.
“But I Feel Fine.”
That is one of the challenges with prediabetes.
Most people with prediabetes do not have obvious symptoms.
You can feel perfectly healthy while metabolic changes are developing in the background. That is why waiting until you feel something isn’t a good strategy.
Your lab results can give you information before your body gives you symptoms.
Prediabetes Does Not Automatically Mean Diabetes
A diagnosis of prediabetes does not mean that developing type 2 diabetes is inevitable.
One of the strongest pieces of evidence comes from the landmark Diabetes Prevention Program (DPP).
Researchers studied adults at high risk for developing type 2 diabetes. An intensive lifestyle program aimed at modest weight loss and at least 150 minutes of physical activity per week reduced the incidence of type 2 diabetes by 58% compared with placebo during the study’s average follow-up of about 2.8 years.
That is powerful information.
Lifestyle changes don’t have to be perfect to matter.
Start With Changes You Can Actually Maintain
You don’t necessarily need to completely change your life on Monday morning.
Start with the basics:
Prioritize protein and minimally processed foods.
Reduce sugary drinks and highly refined carbohydrates.
Include resistance training to help maintain and build muscle.
Move more throughout the day, including walking after meals when practical.
Work toward a healthy body composition if excess body fat is present.
Get adequate sleep and address chronic sleep problems.
Know your numbers and have your glucose or A1C rechecked as recommended by your healthcare provider.
The goal isn’t perfection.
The goal is consistent improvement.
Muscle Matters
Exercise isn’t only about burning calories.
Skeletal muscle is an important site for glucose disposal. Regular physical activity—including both aerobic activity and resistance exercise—can improve insulin sensitivity and metabolic health.
This is one reason I encourage people not to think of exercise simply as a tool for weight loss.
Building and using your muscles is an investment in your metabolic health.
Don’t Wait for the Diagnosis to Become “Diabetes”
If your healthcare provider tells you that you have prediabetes, ask questions.
What was my A1C?
What was my fasting glucose?
Should we repeat the test?
Are there medications or health conditions that could be affecting my glucose?
What lifestyle changes would be most appropriate for me?
When should I have my labs checked again?
You don’t have to wait until your numbers cross the line into type 2 diabetes before taking your health seriously.
Prediabetes is your opportunity to act early.
Small, consistent changes made today can influence where your health is headed tomorrow.