Prediabetes is a condition where your blood sugar is higher than normal — but not yet high enough to be diagnosed as type 2 diabetes. It affects a large number of Canadians, and most people who have it don’t even know. The good news is that prediabetes is not a life sentence. With the right lifestyle changes, you can bring your blood sugar back to a healthy range and prevent type 2 diabetes from developing.

What Is Prediabetes?

Prediabetes means your body is struggling to manage blood sugar properly. Your blood sugar levels are elevated, but they haven’t crossed the threshold for a type 2 diabetes diagnosis. Without action, prediabetes can progress to type 2 diabetes within 10 years.

However, this progression is not inevitable. Many people successfully reverse prediabetes through healthy eating, regular physical activity, and maintaining a healthy weight. Think of a prediabetes diagnosis as an early warning — and an opportunity to take control of your health.

People with prediabetes also face a higher risk of developing cardiovascular disease, even before type 2 diabetes develops. This makes early detection and action especially important.

How Is Prediabetes Diagnosed?

Most Canadians find out they have prediabetes through a routine blood test ordered by their family doctor. There are no obvious symptoms in most cases, so regular screening is key — especially if you have risk factors.

Your doctor may use one or more of the following tests:

  • Fasting plasma glucose test — measures your blood sugar after you haven’t eaten for at least eight hours

  • Oral glucose tolerance test — measures how your body handles sugar over two hours after drinking a glucose solution

  • Hemoglobin A1C test — shows your average blood sugar levels over the past three to four months

Understanding Your A1C Results

The A1C test is one of the most common tools used to screen for prediabetes in Canada. It is a simple blood test that does not require fasting. Here is how to read the results:

  • Normal: 5.6% or below

  • Prediabetes: 5.7% to 6.4%

  • Type 2 diabetes: 6.5% or higher

If your result falls in the prediabetes range, your doctor will likely recommend lifestyle changes and schedule follow-up testing. In some provinces, your provincial health plan may cover diabetes-related screening — check with your local health authority for details.

Prediabetes Symptoms to Watch For

Here is the tricky part: prediabetes usually has no noticeable symptoms. Most people feel completely fine, which is why so many cases go undetected. This is one of the reasons why routine checkups with your family doctor are so valuable.

In some cases, a skin condition called acanthosis nigricans may appear. This causes darkened, velvety patches of skin, usually in the following areas:

  • The neck

  • Armpits

  • Elbows

  • Knees

  • Knuckles

This skin change can be a sign that your body is having trouble processing insulin. It is not harmful on its own, but it is worth mentioning to your doctor.

Warning Signs That May Suggest Progress Toward Diabetes

As blood sugar levels rise further, some classic warning signs of type 2 diabetes may begin to appear. Watch for these symptoms and speak to a healthcare provider if you notice them:

  • Increased thirst

  • Frequent urination

  • Unusual fatigue

  • Blurred vision

These symptoms do not confirm a diagnosis on their own. However, they are important signals that your blood sugar may need attention. Do not wait — book an appointment with your family doctor or visit a walk-in clinic.

Risk Factors for Prediabetes

Understanding your risk factors helps you take action before problems develop. The same factors that raise your risk of type 2 diabetes also increase your chances of developing prediabetes. According to Mayo Clinic, the key risk factors include:

  • Excess weight — particularly carrying extra weight around the abdomen

  • Physical inactivity — a sedentary lifestyle raises blood sugar levels over time

  • Age — risk increases after age 45, though younger Canadians are not immune

  • Family history — a parent or sibling with type 2 diabetes raises your risk

  • Gestational diabetes — having diabetes during pregnancy increases long-term risk

  • Polycystic ovary syndrome (PCOS) — a hormonal condition linked to insulin resistance

  • Sleep problems — both too little and too much sleep can affect blood sugar regulation

  • High blood pressure — often appears alongside blood sugar issues

  • Low HDL cholesterol — low levels of “good” cholesterol are a warning sign

  • High triglycerides — elevated fat levels in the blood are another risk factor

Having one or more of these risk factors does not mean you will develop prediabetes. However, it does mean you should talk to your family doctor about screening.

How to Treat and Reverse Prediabetes

Prediabetes is one of the few health conditions where lifestyle changes alone can make a real difference. In fact, research shows that losing just 5 to 7 percent of your body weight can significantly reduce your risk of developing type 2 diabetes. Here is how to get started.

Eat a Healthier Diet

Focus on foods that are low in saturated fat and high in fibre. Fibre slows the absorption of sugar into your bloodstream, which helps keep blood sugar stable. Fill your plate with:

  • Fruits and vegetables

  • Whole grains such as oats, brown rice, and whole wheat bread

  • Legumes like lentils and chickpeas

  • Lean proteins

Try to cut back on sugary drinks, processed snacks, and refined carbohydrates like white bread and white rice. Small, consistent changes to your eating habits add up over time.

Get Regular Physical Activity

Exercise helps your body use insulin more effectively. Aim for at least 30 to 60 minutes of moderate physical activity on most days of the week — that works out to at least 150 minutes per week. Good options include:

  • Brisk walking

  • Cycling

  • Swimming

  • Dancing

  • Light strength training

You do not need a gym membership to get moving. A daily brisk walk around your neighbourhood is an excellent place to start.

Reach and Maintain a Healthy Weight

Excess body weight — especially around the belly — makes it harder for your body to use insulin properly. Even modest weight loss can have a meaningful impact on your blood sugar levels. Talk to your family doctor about a realistic weight goal for your body type.

Follow Your Doctor’s Treatment Plan

In some cases, lifestyle changes alone may not be enough. If you are at high risk — or if you also have cardiovascular disease, fatty liver disease, or PCOS — your doctor may recommend medication such as metformin. Always follow the treatment plan your healthcare provider recommends. Do not stop or start any medication without speaking to a doctor first.

For more information on managing blood sugar through lifestyle choices, visit Healthline’s guide to prediabetes nutrition.

When to See a Doctor

If you have not had a blood sugar test in the past few years — especially if you have one or more risk factors — it is time to book an appointment. Prediabetes has no obvious symptoms, so you cannot rely on how you feel to know whether your blood sugar is in a healthy range.

You can speak with your family doctor, visit a walk-in clinic, or ask about diabetes screening through your provincial health plan. Many provinces in Canada offer publicly funded screening for people at higher risk. Early detection gives you the best chance of reversing prediabetes before it becomes type 2 diabetes.

Seek care sooner if you notice any of the warning signs mentioned earlier — such as increased thirst, frequent urination, fatigue, or blurred vision. These symptoms may indicate that your blood sugar has already risen to diabetic levels.

Always speak with a qualified healthcare provider before making changes to your diet, exercise routine, or medications. The information in this article is for general educational purposes only and is not a substitute for professional medical advice.

Frequently Asked Questions About Prediabetes

Can prediabetes be reversed?

Yes, prediabetes can often be reversed with lifestyle changes. Eating a balanced diet, getting regular exercise, and losing excess weight can bring blood sugar levels back to a normal range. Many people successfully prevent type 2 diabetes by taking action early after a prediabetes diagnosis.

What are the early warning signs of prediabetes?

Most people with prediabetes have no symptoms at all, which is what makes it so easy to miss. In some cases, darkened patches of skin (acanthosis nigricans) may appear on the neck or armpits. As blood sugar rises further, symptoms like increased thirst, fatigue, and frequent urination may develop.

What is a normal A1C level for prediabetes?

An A1C level between 5.7% and 6.4% indicates prediabetes. A result of 5.6% or below is considered normal, while 6.5% or higher suggests type 2 diabetes. Your family doctor can order this simple blood test to check where your levels stand.

How long does it take for prediabetes to turn into type 2 diabetes?

Without intervention, prediabetes can develop into type 2 diabetes within 10 years. However, this progression is not guaranteed — many people reverse their prediabetes entirely. Taking action early with healthy lifestyle choices gives you the best chance of avoiding a type 2 diabetes diagnosis.

Is prediabetes covered under Canadian provincial health plans?

Coverage for diabetes screening and prediabetes management varies by province. Many provincial health plans cover blood sugar testing when ordered by a family doctor for at-risk individuals. Contact your provincial health authority or speak with your doctor to find out what services are available to you.

What foods should I avoid if I have prediabetes?

If you have prediabetes, try to limit sugary drinks, white bread, white rice, processed snacks, and foods high in saturated fat. Instead, choose whole grains, vegetables, fruits, and foods rich in fibre. These changes help keep your blood sugar levels stable and reduce the risk of developing type 2 diabetes.

Key Takeaways

  • Prediabetes means your blood sugar is higher than normal but not yet at diabetic levels.

  • Most people with prediabetes have no symptoms — screening through your family doctor is essential.

  • A simple A1C blood test can detect prediabetes. A result between 5.7% and 6.4% is the prediabetes range.

  • Prediabetes can be reversed through healthy eating, regular exercise, and weight management.

  • Without action, prediabetes can become type 2 diabetes within 10 years.

  • Risk factors include excess weight, inactivity, family history, high blood pressure, and more.

  • Talk to your family doctor or a walk-in clinic about getting screened, especially if you have risk factors.

  • In some cases, your doctor may recommend medication in addition to lifestyle changes.