How to reverse prediabetes

Can you reverse prediabetes? 

Yes, it is possible to reverse prediabetes. This is when your average blood sugar levels, known as your HbA1c, return to a normal level — below 42 mmol/mol. If you have prediabetes, your HbA1c is between 42 and 47mmol/mol.  

Prediabetes doesn’t go away on its own. You’ll need to make health changes — see our information below. Getting support to make changes gives you the best chance of making and maintaining them. 

There’s no guarantee you can reverse prediabetes. But even if your blood sugar levels don’t return to a normal level, any reduction will help keep you healthier. This includes lowering your cholesterol and blood pressure and helping prevent your HbA1c creeping up into the range for type 2 diabetes (48mmol/mol or above). 

See our information on what causes prediabetes. 

How can I try and reverse prediabetes? 

There is no one-size-fits-all way to reverse prediabetes, in the same way that the reasons you developed it are individual to you. 

If you’re living with overweight or obesity, weight loss is likely to have the biggest impact in helping you reverse prediabetes. 

But if losing weight is difficult for you, or you’re a healthy weight, a combination of dietary changes and doing more physical activity – can still help you reverse prediabetes.  

Eating more fruit, veg and other foods that are closer to their natural state, sometimes called ‘whole foods’ is an example of dietary changes. For more details, see our healthy eating tips for prediabetes.  

Doing more physical activity can start with breaking up long periods of not moving, such as being in front of the TV. See our tips on being more active at home.

If you’re thinking of changing your diet, losing weight or trying a new physical activity, please speak to your GP first.

Risk factors that can increase your risk of developing high blood sugar levels include smoking, poor quality or disturbed sleep. So if you smoke, getting support to stop and finding ways to have a better night’s sleep, might be options for some.

These health changes can help the hormone insulin work better in your body to control blood sugar levels and overcome insulin resistance. 

For more detailed information, go to our prediabetes treatments page.

How to reverse prediabetes in three months 

It can be a shock to be diagnosed with prediabetes and we understand that people often want to reverse it as quickly as they can. 

But setting yourself a goal of reversing prediabetes within three months is unlikely to be realistic, particularly if you want to maintain healthy blood sugar levels. 

If you’re living with overweight or obesity, losing weight is probably the quickest way to lower your average blood sugar levels (HbA1c) to help you reverse prediabetes. But we know that for many people it can be very difficult to lose weight – and even more difficult to maintain weight loss. 

We would advise you instead to focus on small goals to help you make long-term health changes. This could involve timeframes. For example, if you’re a fan of sugary fizzy drinks, you may decide that for the next month, you’re going to try and have diet versions instead.  

Where to get support

We know that people are more likely to reverse prediabetes – and help prevent type 2 diabetes if they have the right support to make and maintain changes. If you have prediabetes, you should be offered a place on a type 2 prevention course or prevention advice, depending on where you live. 

Our helpline can also offer support and advice. To speak to one of our trained advisors, call 0345 123 2399.