By Chris Eldridge Dietitian and Diabetes Educator
6 minute read
Published 18 August 2026
Chris Eldridge Dietitian and Diabetes Educator
Chris is a Clinical and Sports Dietitian with a passion for promoting positive health and preventative care.
By Chris Eldridge Dietitian and Diabetes Educator
What is prediabetes and can it be reversed?
Have you ever been told you have prediabetes and wondered what that actually means?
Well, the good news is that prediabetes isn't the same as type 2 diabetes.
It's an early warning sign that your blood sugar levels are higher than they should be, but not yet in that diabetes range, and it's an opportunity to take action.
Prediabetes happens when your body starts having trouble using insulin effectively.
Insulin is a hormone that helps move glucose, or sugar, from your blood into your body cells, where it's then used for energy.
When your body becomes less responsive to insulin, glucose starts building up in the bloodstream, and that's what we call insulin resistance.
Without changes, prediabetes can increase your risk of developing type 2 diabetes over time.
It can also increase your risk of other health conditions, including heart disease.
But here's the important part.
If you have prediabetes, it doesn't mean you'll definitely develop type 2 diabetes.
Many people can improve their blood sugar levels and reduce their future risk through everyday lifestyle changes.
You may hear people talk about reversing prediabetes and what that actually means is reducing your blood sugar levels to a healthier baseline and reducing the risk of progressing to type 2 diabetes.
For many people, that can happen through a combination of healthy eating, regular physical activity, improving sleep, managing stress and where appropriate, achieving a healthy weight.
Even a small change can make a meaningful difference.
If you've been told you have prediabetes, speak with your GP or healthcare team about what steps are right for you.
They can help you understand your results, identify any risk factors and create a plan that fits your lifestyle.
Remember, prediabetes is not a failure and it's not a diagnosis of type 2 diabetes.
It's information that gives you the chance to act early.
The earlier you make changes, the more opportunity you have to improve your long-term health.
And you don't have to do it all at once.
Small, sustainable steps can add up to a big difference.
See you next time.
Prediabetes means your blood glucose levels are sitting above the healthy range, but haven’t yet reached the level used to diagnose type 2 diabetes.
It often develops quietly, with few or no symptoms. Many people only find out after a routine blood test.1
Hearing you have prediabetes may feel confronting, especially if you feel well. But it can also be a useful early warning sign, giving you and your healthcare team a chance to act before levels rise further.
Insulin is the hormone that helps move glucose from your bloodstream into your cells, where it can be used for energy.
Prediabetes is often linked with insulin resistance, which means your body is becoming less responsive to insulin. As a result, glucose can remain in your blood instead of moving into cells as easily.1
This process usually builds over time. It can be influenced by genetics, age, body composition, physical activity, sleep, stress, some health conditions and certain medicines. That’s why a personalised plan is often more helpful than a one-size-fits-all list of rules.
You may hear people talk about ‘reversing’ prediabetes. In practical terms, this usually means bringing blood glucose back into a healthier range and lowering the chance of developing type 2 diabetes.
Prediabetes doesn’t mean type 2 diabetes is inevitable. For many people, changes such as eating well, moving regularly and working towards a healthy weight, where appropriate, can help prevent or delay it.1
Rather than thinking of it as something you either “fix” or “fail”, it may help to focus on steady progress. Risk can change over time, and small, realistic habits can help shift things in a healthier direction.
Once you know your blood glucose levels are higher than recommended, the next step doesn’t need to be a complete overhaul.
To make changes to your diet, start with meals you already eat and choose one small change you could make more often.
You might add extra non-starchy vegetables, swap to a higher-fibre carbohydrate such as oats, grainy bread, brown rice, quinoa or legumes, or include a lean protein source to help the meal feel more satisfying.2
Movement can help too, because physical activity supports the body to use insulin more effectively. You don’t need to start with intense exercise. Walking, cycling, swimming, resistance exercises or short movement breaks during the day can all be useful options, depending on your health, ability and what feels realistic for your life.1
The best plan is one you can keep doing. If stress, shift work, family responsibilities, pain, cost or motivation are getting in the way, talk to your GP or diabetes educator. They can help you choose steps that fit your circumstances, rather than asking you to change everything at once.
At Bupa, trust is everything
Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
1 Diabetes Australia. (n.d.). Prediabetes.
2 Better Health Channel. (2021). Diabetes and healthy eating.
When Natalie was diagnosed with pre-diabetes, she knew she had to make some adjustments. Find out how her journey changed her life.
Prediabetes often has no symptoms. Learn the signs, understand your risk and discover how early action can make a difference.
Receiving a diagnosis for pre-diabetes can feel confusing, but knowing what to do can lead to better health outcomes. Learn more here.
Type 2 diabetes is a serious condition, but small everyday changes may help you better manage it or reduce your risk of developing it in the first place.
