Prediabetes means your blood glucose levels are higher than normal but not high enough to be diagnosed as diabetes.

What you need to know is that prediabetes often has no clear symptoms. A person may feel perfectly fine even when blood glucose or HbA1c levels are elevated.

The American Diabetes Association Standards of Care 2026 define prediabetes as HbA1c 5.7-6.4%, fasting plasma glucose 100-125 mg/dL, or 2-hour oral glucose tolerance test 140-199 mg/dL.

Early Signs of Prediabetes

Blood testing is much more dependable than waiting for symptoms, because prediabetes often has no symptoms.

Some people could have:

• Increased thirst

• More frequent urination

• Fatigue

• Increased hunger

• Difficulty managing weight

• Blurred vision

But these symptoms have many possible causes and do not prove that you have prediabetes.

You should take high blood glucose symptoms seriously and have a medical professional evaluate them, not self-treat.

Who Is at Higher Risk?

The risk rises with a number of factors including overweight/obesity, physical inactivity, a family history of diabetes, hypertension and some metabolic conditions.

The ADA also includes polycystic ovary syndrome and other conditions associated with insulin resistance as risk factors.

Dietary patterns may also matter for Pakistani adults. High intake of refined carbohydrates, sugary drinks, sweets and large portion sizes may contribute to excess caloric intake and metabolic risk, especially when combined with low physical activity.

This doesn’t mean we should ban traditional Pakistani foods. Portion size, meal construction and cooking techniques are key.

Get Tested Instead of Guessing

If you are at risk, ask your health care provider about appropriate screening.

The HbA1c test gives an estimate of average blood glucose during the past two to three months. Another test commonly used is the fasting glucose.

For people diagnosed with prediabetes, the ADA recommends testing annually, but for others, the frequency depends on age and risk factors.

Home glucose readings can be useful in some circumstances, but should not be used instead of appropriate diagnostic testing.

Can Prediabetes Be Reversed?

Many people can prevent or delay the progression from pre-diabetes to type 2 diabetes.

Lifestyle intervention is a must.

The CDC’s National Diabetes Prevention Programme recommends an evidence-based approach of a combination of healthier eating, weight reduction and at least 150 minutes of physical activity per week. In people with prediabetes, losing 5-7% of your body weight can drastically cut diabetes risk.

And this is not crash dieting. What helps is not extreme short-term restrictions but sustainable changes.

What Should You Eat?

Prepare meals with vegetables, legumes, lean proteins, whole grains and healthy fats.

For Pakistani meals, this could mean eating more vegetables and lentils, choosing more whole grains, controlling the portions of rice and roti, limiting sugary drinks and combining carbs with protein and fibre.

You don’t have to necessarily cut carbs out. The goal is to improve the quality of the diet and portion control.

Exercise Matters

Exercise makes your body more sensitive to insulin and helps your muscles use glucose for energy.

“Post-meal walks, resistance training, cycling and other activities within your routine can help you stay active.

If you are not active now, start off slowly. “Don’t try to get a hard workout done right away, consistency is more important.

Where Do Supplements Fit?

Supplements should not be used as a substitute for diabetes prevention strategies.

Some nutrients and botanical ingredients are being investigated for potential effects on glucose metabolism, but the evidence is highly variable.

Glucofort is a dietary supplement from Herbiotics, a combination of ingredients including chromium, cinnamon, bitter melon and Gymnema, vitamins and minerals. Herbiotics markets it as a healthy support for blood sugar management and metabolic health.

It can be considered as an additional nutritional support and not as therapy of prediabetes or diabetes. Consult your healthcare professional before using any supplement that may affect your blood sugar if you are on a glucose-lowering medication.

When Should You See a Doctor?

If your blood work shows prediabetes, if your glucose levels are consistently high, or if you are feeling symptoms of severe hyperglycemia, see a healthcare professional.

Do not wait for symptoms to get bad. That's precisely why prediabetes is so valuable: it's an opportunity to intervene before diabetes ever develops.

FAQs

1. Can you have prediabetes without symptoms?

Yes. Prediabetes is often without symptoms, so it’s important to have the right blood tests done.

2. What is the HbA1c level for pre diabetes?

An HbA1c between 5.7% and 6.4% is in the ADA prediabetes range.

3. Is prediabetes reversible?

Lifestyle changes can improve blood glucose for many people and slow progression to type 2 diabetes.

4. Do people with prediabetes need supplements?

Not automatic. Diet, exercise and weight control are still key. Supplements should be taken on a case by case basis depending on individual needs and professional guidance.

5. How often should you be screened for prediabetes?

The ADA advises testing once a year for those with prediabetes, but your provider may suggest a different schedule depending on your risk.

Conclusion

Prediabetes is not something to ignore, but it should also be seen as a huge opportunity to act before blood glucose levels progress into the diabetes range. One of the challenges is that prediabetes often develops without noticeable symptoms, meaning a person may feel perfectly healthy while metabolic changes are taking place. This underlines the need for appropriate screening and regular monitoring of blood glucose, especially in those who may be at risk.

The good news is that prediabetes can often be managed with major lifestyle changes. Eating a healthy diet overall, choosing foods that are rich in fibre and nutrients, being physically active, maintaining a normal body weight and getting enough sleep all help lead to better metabolic health. Slow sustainable changes, if carried out over time, can make a real difference.

Therefore, prediabetes is not only a warning to wait for the development of diabetes. It’s a time when informed decisions, regular monitoring and professional guidance can help reduce future health risks. If you’ve been diagnosed with prediabetes, it’s important to talk to a health care professional about an individual plan.

Summary

Prediabetes usually develops without symptoms so you can't rely on obvious signs to find it. Testing blood glucose and appropriate screening can help catch changes early, especially in people with risk factors.

Better metabolic health and a reduced risk of developing type 2 diabetes can be supported by a healthier eating pattern, regular physical activity, appropriate weight management, adequate sleep and ongoing glucose monitoring. The best way to deal with pre-diabetes is usually to start sooner rather than later.

References: 

American Diabetes Association Professional Practice Committee. (2026). 2. Diagnosis and classification of diabetes: Standards of Care in Diabetes—2026. Diabetes Care, 49(Supplement_1), S27–S49. https://doi.org/10.2337/dc26-S002

American Diabetes Association Professional Practice Committee. (2026). 3. Prevention or delay of diabetes and associated comorbidities: Standards of Care in Diabetes—2026. Diabetes Care, 49(Supplement_1).

Centers for Disease Control and Prevention. (2024). National Diabetes Prevention Program. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes-prevention/php/program-provider/index.html

Knowler, W. C., Barrett-Connor, E., Fowler, S. E., et al. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 346(6), 393–403. https://doi.org/10.1056/NEJMoa012512

Herbiotics. (n.d.). Glucofort. Herbiotics Pakistan. https://herbiotics.com.pk/products/glucofort