Pre-Diabetes: Causes, Symptoms, Prevention and How to Reverse It
By Allianz | September 02, 2026 | 5 Min Read
Table of Contents
What is Pre-Diabetes?
Pre-diabetes, sometimes referred to as non-diabetic hyperglycaemia, occurs when blood glucose (blood sugar) levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes. It is an important warning sign that the body is becoming less able to regulate blood sugar effectively.
Without intervention, pre-diabetes significantly increases the risk of developing type 2 diabetes, as well as cardiovascular disease and stroke. However, unlike many chronic conditions, pre-diabetes can often be prevented, delayed, or even reversed through lifestyle changes.
What causes Pre-Diabetes?
Pre-diabetes develops primarily because of insulin resistance. Insulin is a hormone produced by the pancreas that helps move glucose from the bloodstream into cells, where it is used for energy. When cells become resistant to insulin, the pancreas must produce more insulin to achieve the same effect. Over time, the pancreas can struggle to keep up, causing blood sugar levels to rise.
Several factors can increase the risk of developing insulin resistance and pre-diabetes:
1. Excess Weight and Obesity
Carrying excess body fat, particularly around the abdomen, is one of the strongest risk factors for insulin resistance and pre-diabetes.
2. Physical Inactivity
A sedentary lifestyle reduces the body's ability to use insulin effectively and increases the risk of abnormal blood glucose levels.
3. Family History
Having a parent or sibling with type 2 diabetes increases the likelihood of developing pre-diabetes.
4. Age
Risk generally increases with age, particularly after 45 years.
5. Previous Gestational Diabetes
Women who developed diabetes during pregnancy have a higher risk of pre-diabetes and type 2 diabetes later in life.
6. Certain Health Conditions
Conditions such as polycystic ovary syndrome (PCOS) are associated with increased insulin resistance and diabetes risk.
Symptoms of Pre-Diabetes
One of the biggest challenges with pre-diabetes is that it often causes no noticeable symptoms. Many people only discover they have pre-diabetes after a blood test.
Because symptoms are usually absent, regular screening, available in many of Allianz out-patient plans, may be recommended for people with risk factors.
When blood sugar levels progress further toward type 2 diabetes, symptoms may include:
- Increased thirst
- Frequent urination
- Fatigue
- Unexplained weight loss
- Blurred vision
- Slow-healing wounds or infections
If you experience these symptoms, it is important to speak with a healthcare professional.
Why Pre-Diabetes should not be Ignored?
Although pre-diabetes is not diabetes, it is a serious health condition.
Research shows that people with pre-diabetes have a substantially increased risk of developing type 2 diabetes, and progression rates can be significant without intervention. Pre-diabetes is also associated with an increased risk of cardiovascular disease.
The good news is that the progression from pre-diabetes is not inevitable. Many individuals return to normal blood glucose levels through sustainable lifestyle changes.
How to Prevent Pre-Diabetes?
The same habits that help prevent type 2 diabetes can also help prevent pre-diabetes.
Maintain a Healthy Weight
Even modest weight loss can have a meaningful impact on blood glucose control and diabetes risk. Please visit our Weight Management Hub for more information on how to keep a healthy weight.
Be Physically Active
Regular physical activity improves insulin sensitivity and helps the body regulate blood sugar more effectively. Current public health recommendations often encourage at least 150 minutes of moderate-intensity activity per week. As an Allianz customer, you can access a fitness coaching app at an exclusive discounted rate. The app offers daily workout sessions designed to support a wide range of fitness goals, including weight loss, muscle building, improved flexibility, enhanced mobility, and overall wellbeing. To redeem your discount, simply visit the Health Assistant or Wellness Hub section in the MyHealth app or portal.
Eat a Balanced Diet
A healthy dietary pattern typically includes:
- Vegetables and fruits
- Whole grains
- Beans and legumes
- Lean protein sources
- Healthy fats
Reducing intake of sugary drinks, highly processed foods, and refined carbohydrates may help reduce diabetes risk.
Regular Health Checks
Because pre-diabetes often has no symptoms, routine health check, included in most out-patient plans, can help identify changes in blood sugar levels early, when interventions are most effective.
Can Pre-Diabetes Be Reversed?
Yes, in Many Cases
A growing body of research demonstrates that pre-diabetes can often be reversed through sustained lifestyle changes. Individuals who improve diet quality, increase physical activity, and achieve moderate weight loss may return blood glucose levels to the normal range.
Research has found that structured lifestyle interventions can significantly increase rates of pre-diabetes remission and reduce progression to type 2 diabetes.
Evidence-Based Steps to Reverse Pre-Diabetes
1. Lose 5% to 7% of Body Weight
Even modest weight loss has been shown to improve insulin sensitivity and lower blood sugar levels.
2. Exercise Regularly
Combining aerobic activity with strength training supports glucose metabolism and weight management.
3. Improve Dietary Quality
A diet focused on minimally processed foods, fibre-rich carbohydrates, vegetables, and healthy protein sources can help normalise blood sugar levels.
4. Prioritise Sleep and Stress Management
Emerging evidence suggests that sleep quality and chronic stress can influence glucose regulation and insulin sensitivity.
Frequently asked questions
No. Pre-diabetes means blood sugar levels are elevated but have not yet reached the threshold for type 2 diabetes.
No. Many people can prevent or delay type 2 diabetes through lifestyle changes, and some return to normal blood glucose levels.
Yes. Most people with pre-diabetes experience no symptoms at all.
Results vary between individuals. Improvements can occur within months, but long-term success depends on maintaining healthy lifestyle habits.
Key takeaways
Pre-diabetes is a common but often silent condition that signals an increased risk of type 2 diabetes and cardiovascular disease. While it should be taken seriously, it is also one of the most preventable and potentially reversible metabolic health conditions. Through healthy eating, regular physical activity, weight management, and participation in evidence-based prevention programmes, many people can restore normal blood sugar levels and significantly reduce their future health risks.
Take Control of Your Health Today
Being told you have pre-diabetes can feel overwhelming, but the good news is that small, sustainable lifestyle changes can make a significant difference. Research shows that healthy eating, regular physical activity, and weight management can help reduce your risk of developing type 2 diabetes and may even help return blood sugar levels to the normal range.
The Allianz Diabetes Support Hub provides practical tools, expert-backed resources, and guidance to help you better understand pre-diabetes, build healthier habits, and take proactive steps towards improving your long-term health.
Medical Disclaimer
This information is for general guidance only and is not intended as legal or medical advice. Rules and situations may change, so please do not rely on this content alone. For advice based on your personal circumstances, speak with a qualified professional.
Meet the author
Allianz
At Allianz Partners, Health, our blog is crafted by a team of experts dedicated to providing valuable insights and guidance on global health and insurance topics. With a focus on expatriates, international businesses, and individuals navigating healthcare abroad, our authors bring a wealth of knowledge and experience to every article.
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