According to the Centers for Disease Control, in 2024, 98 million Americans had prediabetes, and 8 in 10 didn’t know they had it. If you are diagnosed with it, there are steps you can take to slow the progression of prediabetes to type 2 diabetes. You may even be able to stop or reverse prediabetes. That’s important because once type 2 diabetes develops, the disease can lead to complications that can cause serious, long-term health problems.
It’s Not Just Adults, 1 in 3 Teens is Prediabetic
According to the CDC, 32.7%, an estimated 8.4 million teens ages 12-17 are prediabetic. This data was collected from the 2023 National Health and Nutrition Survey, the most recent time information was gathered.
In a statement to ABC News, Dr. Christopher Holliday, the CDC’s top official in charge of diabetes prevention, said Type 2 diabetes poses a “significant threat” to young people’s health.
“Simple life changes – like healthy eating and staying active – can make a big difference in preventing or delaying type 2 diabetes,” said Holliday, who called the new data “a wake-up call.”
What is Diabetes?
Diabetes occurs when the level of sugar in the blood is too high. That happens because of a problem with the hormone insulin, which is made in the pancreas. When you eat, the pancreas releases insulin into the bloodstream. This allows sugar to enter your cells, lowering the amount of sugar in your blood.
In type 2 diabetes, the pancreas does not make enough insulin, and the body can’t use insulin as well as it should. That means sugar cannot move into the cells, and it builds up in the blood.
What is Prediabetes?
Prediabetes is a condition in which blood sugar is higher than normal, but it’s not high enough to be considered type 2 diabetes. People who have prediabetes are at high risk of developing type 2 diabetes.
A person’s blood sugar can be at a prediabetes level for quite some time. Although it doesn’t carry all the risks of the full disease, prediabetes isn’t harmless. The damage diabetes can do to your body may start in the prediabetes stage, particularly complications that affect the blood vessels, heart, and kidneys.
What Changes You Need to Make to Reverse Prediabetes
The good news is that there are ways to reverse this condition. Specific lifestyle changes can lower your blood sugar level and decrease your risk of developing diabetes.
Maintain a healthy weight.
The root cause of type 2 diabetes is not completely clear, but weight does play a role. In people who have obesity, the body may need two to three times more insulin than it would at a healthy weight. When the pancreas tries to produce that much additional insulin, it can be pushed beyond its capacity, and insulin-producing cells start to die. That worsens the situation because the pancreas then has even fewer cells with which to make insulin.
Eat a Diet Rich in Vegetables, Fruits, and Whole Grains
Changes in eating habits are often necessary. Eat a healthy diet that’s rich in vegetables, fruits, and whole grains. For guidance, consider talking with a dietitian. Maintaining a healthy weight is essential for exercise.
Get 30 Minutes of Exercise a Day, 150 minutes Per Week.
Get 150 minutes or more of moderate aerobic physical activity a week or at least 30 minutes most days. If you count steps as a way to monitor activity, you will likely need to take 10,000 to 15,000 steps per day to maintain a lower weight. Another benefit of physical activity is that muscles can take up and burn sugar without the need for insulin, thereby taking pressure off the pancreas.
Control Your Blood Pressure, Cholesterol, and Don’t Smoke
Controlling high blood pressure and high cholesterol can also reduce your risk of future diseases. And because smoking can worsen insulin resistance in the body, don’t smoke. For help quitting, talk to your health care provider.
Preventing prediabetes from progressing to type 2 diabetes is vital for your long-term health. Over time, Type 2 diabetes can affect nearly every major organ in your body, including the blood vessels, nerves, eyes, and kidneys. If left untreated, diabetes complications may be disabling or even life-threatening. But if you lower your blood sugar level, your risk of type 2 diabetes and its potential complications decreases dramatically.
Resources
CDC: Prediabetes: Could It Be You?
CDC National Health and Nutrition Survey
