Prediabetes is the body whispering before it starts screaming.
Roughly 130 million Indians have prediabetes — blood sugar that is higher than normal but not yet diabetes. Without intervention, about 70% will progress to Type 2 within 10 years.
The diagnostic ranges
- HbA1c: 5.7% to 6.4%
- Fasting glucose: 100 to 125 mg/dL
- 2-hour OGTT: 140 to 199 mg/dL
Any of these = prediabetes.
Why this is good news
Prediabetes is the most reversible stage. Most studies show that with modest lifestyle change — 5-7% weight loss and 150 minutes of weekly exercise — you can cut your risk of progressing to diabetes by 58%. That is better than any drug.
What to do, in order
- 1. Lose 5-7% of your body weight. For an 80kg person, that is 4-5 kg. Small.
- 2. Move 30 minutes a day, 5 days a week. Brisk walking counts.
- 3. Cut refined carbs. White rice, white bread, sweets, sugary drinks.
- 4. Sleep 7-8 hours. Poor sleep raises insulin resistance.
- 5. Manage stress. Cortisol raises blood sugar.
- 6. Re-test HbA1c every 6 months. Watch the trend.
When medication is suggested
Doctors may suggest metformin for people with prediabetes plus high BMI, very high A1c (close to 6.4), or PCOS. It is well-tolerated and works. Always a personal decision with your doctor.
Want a personalised reversal plan? DiaCare AI can suggest one based on your context.