Can prediabetes be reversed?
For a lot of people, yes. Prediabetes means your blood sugar is higher than it should be, but not high enough to be called Type 2 diabetes. Plenty of people bring it back into the normal range, and many more stop it getting any worse.
So if you've just had this news, please don't file it under "I'll worry about it later". This is the stage where small changes make the biggest difference, and the odds are on your side.
What your number means
Prediabetes is usually picked up with a blood test called HbA1c. It shows your average blood sugar over the last two to three months.
- Under 42 is the normal range.
- 42 to 47 is prediabetes.
- 48 or above means Type 2 diabetes. If that's you, read Just diagnosed with Type 2? What to do first.
Your letter from the surgery might not say "prediabetes" at all. Doctors sometimes call it "non-diabetic hyperglycaemia" or say you're "at high risk of diabetes". It all means the same thing.
Ask for your actual number and write it down. A 42 and a 47 are both prediabetes, but they're not the same place to start from.
Can it go back to normal?
Many people get their HbA1c back under 42. The things that make the most difference are losing some weight if you're carrying extra, moving more, and cutting back on sugary drinks and refined carbs like white bread, white rice and pastries.
It doesn't work the same for everyone. Your age, your family and your background all play a part, and you can't change those. But even if your number doesn't drop all the way back to normal, keeping it from climbing into Type 2 is a win. Every point matters.
The free NHS programme
In England there's a free programme called Healthier You: the NHS Diabetes Prevention Programme. It's for adults with prediabetes and runs for several months. You can do it in a group or online, and it covers food, activity and how to make changes stick.
Ask your GP or practice nurse to refer you. In some areas you can sign yourself up. If you live in Scotland, Wales or Northern Ireland, ask your GP what's on offer locally, as each has its own services.
What to do this month
- Get your number and ask when you'll be tested again. It's usually once a year for prediabetes.
- Ask about Healthier You if you're in England.
- Walk after your biggest meal. Ten or fifteen minutes is enough. It helps your body use the sugar from that meal instead of it sitting in your blood.
- Swap sugary drinks for water, sugar-free squash, or tea and coffee without sugar. For some people this one change does a lot of the work.
- Build a better plate. Half vegetables, a quarter protein (meat, fish, eggs, beans), and a quarter carbs. I explain why in Blood sugar after eating.
Do I need a special diet plan?
No. There isn't one "best" prediabetes diet. The best plan is one you can keep up next month and next year, not one you manage for a fortnight.
A normal day might look like eggs or Greek yoghurt for breakfast, soup with some protein for lunch, and that half-veg plate for tea. If you fancy something sweet, have it after a meal rather than on its own, and keep the portion small. You don't need to buy anything special.
Watch the evenings. That's where most of us come unstuck, picking at the cupboards after a long day. If that's you, don't rely on willpower. Just don't keep the stuff in the house.
Don't do it on your own
It's much easier with other people around you. The NHS programme puts you in a group, Diabetes UK has local and online groups, and there are lots of support groups on Facebook. I've compared the options in Type 2 support in the UK.
If your next test shows your number coming down, brilliant. If it goes up, don't beat yourself up. Find out why, and keep going. There's more on bringing the number down in How to lower your HbA1c.
And if you want to understand your numbers, your food and your bad days in plain English, my free guide covers all three.
Get my free Type 2 guide
Your numbers, your food and your bad days, explained in plain English. It's the chat your GP didn't have time for.
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Questions people ask
How long does it take to reverse prediabetes?
HbA1c shows your average blood sugar over about three months, so changes you make now can show up at your next test. Most people with prediabetes are retested once a year, but you can ask your GP about testing sooner.
Can walking help with prediabetes?
Yes. Regular walking helps your body use sugar better, and a 10 to 15 minute walk after your biggest meal is one of the simplest things you can do.
Is there a prediabetes programme in the UK?
In England there's Healthier You: the NHS Diabetes Prevention Programme. It's free and you can do it in a group or online. Ask your GP to refer you, or check if you can sign up yourself in your area.
Keep reading
Auriel isn't a doctor or a lawyer. This is general information from her own experience and UK guidance. Always follow your GP and diabetes team.