A 2024 study published in the International Journal of Community Medicine and Public Health found that 14.3 per cent of Indians have prediabetes. The condition was most common in people aged 36-40 (18.8 per cent), and 52.3 per cent of those affected were men.

Think of prediabetes as your body sounding an alarm—a crucial wake-up call. While your blood sugar is higher than normal, you’re not yet facing the seriousness of Type 2 diabetes, a condition that can significantly shorten your lifespan. With nearly 300 million people worldwide affected, the global prediabetes rate stands at around 6 per cent. 

 

Get instant access to personalised nutrition advice just for you. Sign up here.

 

Related story: Keep Diabetes Under Check: How To Stop Diabetes Before It Starts

 

The Silent Threat of Prediabetes

Prediabetes often flies under the radar, as it can linger for years without obvious symptoms. This delay in detection can lead to serious, irreversible complications if left unchecked. Simply put, prediabetes means your blood sugar is higher than normal but not yet in the diabetic range.

According to the American Diabetes Association, prediabetes is diagnosed when:

• Hemoglobin A1C: 5.7-6.4 per cent
• Fasting blood glucose: 100-125 mg/dL
• Oral glucose tolerance test (2-hour reading): 140-199 mg/dL

A prediabetes diagnosis usually signals insulin resistance, where your body struggles to use insulin properly. Since insulin is key to managing how your body uses and stores sugar and fat, this imbalance can put you on the path to Type 2 diabetes. 

Book a blood test today with Ur.Life!

 

Related story: 5 Prediabetic Symptoms You Shouldn’t Ignore

 

Blood Sugar And Prediabetes

Morning hyperglycemia—high blood sugar levels—is diagnosed when fasting blood sugar exceeds 125 mg/dL or when levels go over 180 mg/dL two hours after eating. This hormonal spike, often called the "dawn phenomenon," can make blood sugar management a bit more challenging during those early hours.

“Managing blood sugar levels should typically be straightforward for diabetic patients on insulin. However, the morning surge of hormones like human growth hormone (HGH) and cortisol (the stress hormone) can interfere with insulin's effectiveness,” explains Dr. S.K. Wangnoo, endocrinologist at Indraprastha Apollo Hospitals, New Delhi.

 

Related story: 7 Ways To Control High Blood Sugar In the Morning

 

Opt These Diet And Lifestyle Changes To Beat Prediabetes

Whether it’s diabetes or prediabetes, the power of lifestyle interventions can’t be overstated. “Medicines and lifestyle changes together make up 100 per cent of diabetes treatment,” says Dr. Suranjit Chatterjee, senior consultant, internal medicine, at Indraprastha Apollo Hospitals, New Delhi.

For those with prediabetes, lifestyle changes go beyond just controlling blood sugar—they can significantly reduce the risk of developing diabetes by 40-70 per cent. From healthier eating habits to regular exercise, these small but impactful shifts can protect you from the long-term complications of diabetes and help you lead a healthier life.

 

1. Dine before 8 PM: Early dinners aren't just trendy—they’re a game changer for blood sugar control. A 2021 study in Nutrients confirms that eating dinner earlier improves 24-hour blood glucose levels. Another study by The Endocrine Society found that people who ate breakfast before 8:30 AM had lower insulin resistance and fewer blood sugar spikes.

2. Take a post-meal walk: Dr. S.K. Wangnoo, endocrinologist at Indraprastha Apollo Hospitals, New Delhi, suggests a 30-minute walk after meals isn’t just good for digestion; it’s a powerful tool for blood sugar management. “Walking after meals helps muscles burn up a lot of glucose, reducing blood sugar levels in the bloodstream,” explains Dr. Wangnoo. So, lace up those sneakers and let your post-meal stroll do the magic!

3. Eat more fibre for better blood sugar control: Dr. Lakshmi, Head Nutritionist at UR.Life highlights that fibre slows down the rise in blood sugar after meals and nurtures a healthy gut. The good bacteria in your gut thrive on fibre, creating a ripple effect that helps regulate blood sugar levels and supports digestion. Adding fibre-rich foods to your meals like avocado, cauliflower, and bell peppers are low in carbs and high in nutrients, keeping blood sugar stable. Opt for whole grains like quinoa, brown rice, and steel-cut oats. Oats contain a beneficial component called beta-glucan, which can reduce glucose and insulin responses after meals, helping to stabilise blood sugar levels. 

Related story: Sugar Substitute: Healthy Sweetener Alternatives For People With Diabetes

4. Stay hydrated to keep blood sugar in check: We all know staying hydrated is important, but for those with high blood sugar, it’s crucial. Dr. Wangnoo explains that high blood sugar causes you to urinate more, leading to fluid loss. When you don’t drink enough water, the concentration of sugar in your blood increases because there’s less water to dilute it. This can cause blood sugar levels to spike, even if the actual amount of sugar hasn’t changed.

Dehydration can also make things worse, especially for those on insulin. As blood sugar rises, ketone levels can spike too, leading to a dangerous condition called ketoacidosis. If dehydration and high ketones aren’t addressed quickly, it can lead to a diabetic coma. So, drinking enough water is not just about quenching thirst—it’s a critical step in preventing serious complications.

5. Exercise to manage high blood sugar: When it comes to managing blood sugar, exercise is a powerhouse. Regular physical activity not only helps keep blood sugar levels in check but also reduces the risk of prediabetes turning into Type 2 diabetes. For women with diabetes, working out just 4 hours a week—whether moderate or vigorous—can lower the risk of developing heart disease by a remarkable 40 per cent.

Related story: 9 Tips to Reverse Prediabetes Naturally

 

Prediabetes: Not a Life Sentence

Prediabetes doesn’t have to progress into Type 2 diabetes. By adopting a few simple lifestyle adjustments, such as eating fiber-rich foods, staying well-hydrated, timing your meals appropriately, and engaging in regular exercise, you can make a substantial positive impact on your health. Get your blood sugar checked today by booking a test through URLife  to help you manage your blood sugar levels, enhance your overall well-being. 

Get instant access to personalised nutrition advice just for you. Sign up here.