How to Reverse Prediabetes Naturally?

Medically Reviewed By DR. PRIYANKA CHAKRAVARTY INDU, PhD November 23, 2023

Last updated on September 30th, 2023

In an increasingly health-conscious world, the prevalence of prediabetes has become a cause for concern. Prediabetes is a condition just before the onset of type 2 diabetes. It serves as a critical warning sign, indicating a heightened risk of evolving to type 2 diabetes in the future. But can we control prediabetes? The good news is that you can not just control but reverse prediabetes naturally. There are several natural strategies that can be incorporated into your lifestyle to help bring your sugar levels back in the safe range.

In this comprehensive blog, we answer the question, how to reverse prediabetes naturally? We dive into the science-backed methods and lifestyle changes that can empower you to take control of your health and reverse prediabetes naturally. From dietary adjustments and physical workouts to stress management and many more. The path to reversing prediabetes is multifaceted. Let’s explore these strategies and work towards a healthier, diabetes-free future. Here is the content table:

What is Prediabetes?

Prediabetes is the condition when a person has blood sugar levels higher than the normal range. However, it is not enough to be diabetes type 2. Negligence of prediabetes can result in diabetes type-2, diabetes-related heart problems, kidney damage, and stroke.

A person develops prediabetes due to insulin resistance. According to the Mayo Clinic, in prediabetes, your HbA1c level, which is your average blood glucose for 3 months, is between 5.7% to 6.4%. Below 5.7% is normal HbA1c, and above 6.4% indicates you have type 2 diabetes.

Another scale of measurement of prediabetes is fasting blood glucose. According to the Centers for Disease Control, if your fasting blood glucose is between 100 mg/dL and 125 mg/dL, this means you have prediabetes. A normal person will have a fasting sugar below 100 mg/dL, and a diabetic has a fasting sugar of 126 mg/dL or higher.

Another way to measure prediabetes is a glucose tolerance test (GTT). According to the Centers for Disease Control, a patient with prediabetes will have a blood sugar level in the range of 140 mg/dL to 199 mg/dL in GTT

Read More: Know About Good Foods for Prediabetes 

How To Reverse Prediabetes Naturally & Permanently?

How To Reverse Prediabetes Naturally?

Though prediabetes is the last stage before diabetes, you will be excited to know you can reverse prediabetes and that too naturally. But how to reverse prediabetes permanently? Reversing prediabetes is very much possible, and there are several proven cases of its reversal. But can prediabetes be reversed? Yes, you can reverse prediabetes naturally without using any medications. Reversing prediabetes involves making some specific lifestyle modifications. These changes are mentioned below in detail.

Read More: Best Diet for Prediabetes.

1. Stay Conscious About Your Diet

The most important change you need to make to reverse prediabetes naturally is to focus on a balanced diet. Your meals should be rich in complex carbs, lean proteins, dietary fiber, healthy fats, and plenty of fruits and vegetables. Picture a rainbow on your plate of green veggies, red meat proteins, yellow whole grains, and more. Wave goodbye to those sugary villains and processed snacks. A 2014 study by the National Institute of Health found that dietary modifications and weight loss can help lessen the risk of progression to type 2 diabetes from prediabetes. Include low-calorie and less fatty foods in your daily meals. These can include:

  • Green veggies like broccoli, spinach, carrots, capsicum, etc.
  • Less sugary fruits like berries and citrus fruits
  • Lentils like whole green moong, urad, etc.
  • Lean proteins like soy, tofu, nuts, etc.
  • Good fats like avocado, dry fruits, etc.

2. Take Out Your Jogging Boots

The second most important factor in reversing prediabetes is physical activity. Engage in regular light to moderate physical acts, such as walking, running or jogging, cycling, etc. A study in Diabetes Care journal demonstrated that exercise and workouts help enhance insulin sensitivity and lower sugar levels. Even a small exercise session of 30 to 45 minutes will be of great help for reversing prediabetes. If you are a total beginner, we advise that you start slow with the exercises. Start with 15-20 minutes of light-intensity workout and then gradually increase. You can do the following:

  • Jogging
  • Brisk walking
  • Aerobic exercises
  • Swimming
  • Weight and strength training, along with muscle-building exercises
  • Stretch movements 

3. Shed Those Extra Kilos

Maintaining a healthy body weight as per BMI is necessary for a prediabetic. This can be done through a combination of diet and exercise. And can be very good for reversing prediabetes. Sticking to previous points will lead you to this point. Weight loss is an outcome of healthy eating and regular workouts. Being overweight and obese are villains for prediabetes. Therefore, body weight plays an important role in reversing prediabetes naturally. If you retain a healthy weight, managing and controlling prediabetes becomes much easier. The National Institute of Health research study demonstrated that losing 5-7% of body weight can largely lessen the risk of progression to diabetes from prediabetes.

The body’s resistance to insulin increases with weight. For a start, get a gym membership or join a community of fitness enthusiasts. But remember, mindful eating and calorie deficit are necessary in order to lose weight.

Read More: How To Stimulate Your Pancreas to Produce Insulin Hormones in the Body? 

4. Yoga Say Bhi Hoga

If the previous point is too much for you, you can start with yoga in place of the gym. Practising stress-reduction techniques like meditation, deep breathing, or yoga is another good way of reversing prediabetes. Close your eyes, take a deep breath, and exhale the stress away. Yoga has proven records of increasing concentration and enhancing body metabolism.

High-stress levels can impact blood sugar control and deter you from reversing prediabetes naturally. A study published in Diabetes Care found that stress reduction interventions can positively affect glycemic control.

5. Early to Bed, Early to Rise

Have you heard of the nursery proverb? ‘Early to bed and early to rise. Makes a man healthy, wealthy and wise’. In order to reverse prediabetes naturally, you need to do that. Aim for 7-9 hours of quality undisturbed sleep for the night. According to the research published by NIH, poor sleep patterns can affect insulin sensitivity. Moreover, deprivation of sleep is closely linked with heart ailments, obesity, and diabetes. It’s not just beauty sleep – it’s your ticket to keeping insulin sensitivity in check.

A study in the Sleep Medicine journal highlighted the link between sleep disturbances and insulin resistance. Another NIH study revealed sleeping for less than 5 hours a day could heighten your chances of progression to type 2 diabetes by 50%.

The best way of getting uninterrupted sleep is to keep your mobile away in bed. That social media check at midnight might go bad with reversing prediabetes.

6. Every Drop Counts

Another step that helps you reverse prediabetes naturally is drinking water. Stay adequately hydrated with water throughout the day. Dehydration is so not on the guest list when you’re aiming for stable blood sugar levels. Try replacing sodas and fruit juices you drink throughout the day with water. Even drinking water properly removes toxins in your body. Also, dehydration can potentially impact blood sugar levels.

Read More: 15 Foods To Lower Blood Sugar Levels

7. Indulge in Healthy Eating

Healthy foods play a big role in reversing prediabetes. Increase your fiber intake through whole foods like legumes, vegetables, and whole grains. Fiber-rich foods can help stabilise blood sugar levels. Consuming fiber-rich foods is an important prediabetes self care. A study in Diabetes Care Journal highlighted the positive effects of dietary fiber on glycemic control. The list of fiber-rich foods includes:

  • Whole grains
  • Beans
  • Dry fruits and nuts
  • Lentils
  • Broccoli
  • Peas
  • Chia seeds
  • Flax seeds
  • Berries

8. Get Stress and Tension Out of the Window

To reverse prediabetes naturally stress management plays a crucial role in reversing prediabetes. Chronic stress can negatively impact your sugar levels and insulin sensitivity. Stress triggers the release of hormones like cortisol, which can lead to elevated blood sugar levels. Research has shown that Mindfulness-based stress reduction (MBSR) can lead to improvements in glucose control and reduced stress among individuals with prediabetes. Effective stress management techniques, such as mindfulness, exercise, and relaxation, can help improve insulin functionality and regulate sugar levels. Therefore, management of stress is a top thing in prediabetes self-care.

9. Intake of Herbal Spices

In your journey of reversing prediabetes, you can add beneficial spices to your diet. Some studies suggest that certain herbs like cinnamon and pepper have potential benefits in improving insulin sensitivity and blood sugar control. However, more research is needed in this area, but initial findings are encouraging.

Remember, the effectiveness of these approaches to reverse prediabetes naturally can vary from person to person. It’s crucial to work closely with your healthcare provider to develop a personalized pre diabetic eating plan and treatment plan that suits your needs. Additionally, always be cautious of any sources that claim a “cure” for reversing prediabetes without proper scientific backing.

Read More: Normal Blood Sugar Level for Adults Age-wise.

Reverse Prediabetes Naturally through Exercise and Diet

Exercise is an integral part of any healthy lifestyle. And their benefits of reversing prediabetes, too, can’t be ignored. So, pre-diabetics who want to reverse prediabetes naturally should understand the importance of exercise. They also should realize that neither exercise nor diet alone can help them achieve their target. Exercise and diet go together to help them improve their condition. Exercise and diet together are equally crucial to reverse prediabetes naturally.

Read More: 15 Ways To Lower Your Insulin Levels Naturally 

Importance of Exercise to Reverse Prediabetes Naturally

Exercise is an essential part of managing diabetes and reversing prediabetes. It gives you several additional benefits in different ways. Some of the benefits of exercising for people with prediabetes are:

  1. Exercise promotes better blood glucose levels and keeps your energy levels high.
  2. It helps in managing their weight and improving insulin sensitivity.
  3. Exercise burns down extra calories that contribute to increasing your weight.
  4. Doing muscle-building exercises can help prediabetes patients bring their sugar levels down. Muscles store and consume sugar and carbs. Trained muscles have a higher ability to store and utilize blood glucose in the form of glycogen. This aids in lowering your sugar levels.

Experts suggest that even a few physical activities or at least 30 to 45 minutes of muscle-building exercise do well for your body in managing blood glucose levels.

Read More: Is Mushroom Good for Diabetes Patients?

How Long Does It Take to Reverse Prediabetes?

The time it takes to reverse prediabetes naturally can vary depending upon different individual factors such as age, body weight, lifestyle, genetics, and overall health. The goal of reversing prediabetes is to return sugar levels to a normal safe range and eliminate the risk of evolving to type 2 diabetes. To reverse prediabetes naturally means bringing your HbA1c levels below 5.7% away from the prediabetes range of 5.7%-6.4%.

You should also have fasting blood sugar in the normal range of 70 mg/dL to 100 mg/dL. And in your glucose tolerance test, your blood sugar should be below 140 mg/dL.

Lifestyle changes play a significant role in reversing prediabetes. Adopting a nutrient-rich diet, increasing physical activity, and maintaining body weight in accordance with BMI are key components. Engage in regular workout sessions, such as brisk walking or moderate-intensity aerobic activity. Doing these for at least 150 minutes per week can also be very beneficial.

Dietary adjustments, such as reducing refined and simple carbs, added sugars, and saturated fats, are important. For reversing prediabetes naturally focus on whole foods like green veggies, fruits, lean protein sources, and whole grains. These can help stabilize blood sugar levels. Monitoring portion sizes and eating at regular intervals can prevent large spikes in blood sugar.

It’s important to note that results vary among individuals. Some people may see improvements within a few months of making these lifestyle changes, while others might take longer. Regular monitoring of blood sugar levels and consulting a healthcare professional are crucial to track progress and make any necessary adjustments to the treatment plan. Remember, reversing prediabetes requires a long-term commitment to a healthy lifestyle. Always consult a professional before making any type of alterations to your diet or exercise routine.

Read More: 10 Best Glucometers in India

When to See a Doctor for Prediabetes

Prediabetes can make a progression to type 2 diabetes in no time. Focusing on the lifestyle changes mentioned above will help you in reversing prediabetes. And also delay the progression to diabetes. However, when in prediabetes, if you mention some symptoms, you should immediately see a doctor. The symptoms include:

  • Fatigue
  • Getting thirsty more often
  • Unnecessarily hungry
  • Increased urination
  • Loss of sharpness in vision
  • Excessive weight loss

These symptoms are a warning signs of a pre diabetic, and you should immediately seek medical help.

Read More: What Is Sliding Scale Insulin Therapy Chart For Diabetics


So, in this blog, we attempt to answer all the queries regarding how to reverse prediabetes naturally. And we find reversing prediabetes naturally is much more possible. If you adopt a combination of lifestyle changes, you will definitely have control over the disease. The changes involve adopting a balanced diet, increasing physical activity, managing stress, getting sufficient sleep, etc. By making these adjustments, individuals can enhance insulin functioning, regulate sugar levels, and lessen the risk of progressing to type 2 diabetes. It’s essential to closely monitor your sugar levels. Being in touch with your doctor should be a priority as they give you a tailored, personalized plan. Remember, small, consistent steps towards healthier habits can yield significant improvements in reversing prediabetes and achieving overall well-being.

Read More: Can Type 2 Diabetes be Reversed Permanently?


How To Control Prediabetes?

There are some easy ways to control prediabetes and that too without medicines. With some lifestyle modifications and dietary changes, one can control and even reverse prediabetes. Include foods rich in fiber, lean proteins, and complex carbs in your diet. Start engaging in strength and muscle-building exercises as muscles absorb a good lot of blood sugar from your blood stream.

What are the warning signs of prediabetes?

Warning signs for prediabetes patients which they need to take care of include:

  • Frequent urination
  • Excessive hunger and thirst
  • Rapid weight loss
  • Fatigue
  • Loss of sharpness of vision
  • Regular infections
  • Numbness


How long does it take to reverse prediabetes?

Last updated on September 1st, 2023

Generally, there is no fixed time to cure or reverse prediabetes. There are multiple factors involved, such as a patient being overweight or underweight, level of physical activity, and related comorbidities. There are other factors like body responsiveness and how much a patient is adopting lifestyle changes. However, if you follow these lifestyle changes and stick to them, you will definitely be able to reverse prediabetes naturally in no time.


What foods can reverse prediabetes?

Foods that are rich in dietary fiber content, lean proteins, and complex carbs are recommended for reversing prediabetes naturally. A typical pre-diabetes-friendly meal will include half a portion of non-starchy veggies. One-fourth portion of lean proteins and another one-fourth portion of whole grains.


Can medications help if you have prediabetes?

Yes, medication can help you in reversing prediabetes. But it is generally not recommended initially. You may only take medication if the lifestyle modifications aren’t bringing any changes in your condition.


Can keto reverse prediabetes?

Yes, the keto diet plan can definitely help underweight prediabetes patients in controlling or reversing prediabetes. A ketogenic diet includes zero or very minimum amounts of carbs and high amounts of fats. Underweight prediabetes patients can benefit from the keto diet.


Last Updated on by Dr. Damanjit Duggal 


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