How Long Does it Take to Reverse Prediabetes?

Getting diagnosed with prediabetes can feel scary. As many as 70% of people with prediabetes will progress to type 2 diabetes over their lifetimes¹. But is this inevitable? What exactly is prediabetes, and can it be reversed? And how quick is the reversal process?

What is prediabetes?

One of the primary ways that prediabetes is diagnosed is an HbA1c (a measure of average blood sugar over the past 3 months) between 5.7% and 6.4%.This occurs when blood glucose (sugar) levels are higher than normal but not high enough to be classified as type 2 diabetes. Type 2 diabetes is diagnosed when A1c is 6.5% or higher. Unfortunately, prediabetes is extremely common in the U.S. The CDC estimates that 1 in 3 adults has prediabetes.

Can prediabetes be reversed?

Here’s some good news: Prediabetes can be reversed. Through certain lifestyle changes, many people successfully bring their blood sugar back down to normal levels without using blood sugar lowering medications. It’s possible to not only prevent the progression of the disease, but also to get your blood sugar back to where it was before you ever got diagnosed with prediabetes. 

How long does it take to reverse prediabetes? 

How long it takes to reverse prediabetes depends on the method you’re using and how your body responds. Studies suggest that when following a low-carb diet, it is possible for people with type 2 diabetes to see meaningful blood sugar improvements in as little as 2 weeks⁴.

Restricting carbohydrates in your diet is one of the most effective ways to quickly improve blood sugar³ and reverse prediabetes. In a Virta Health study, 56% of participants adhering to a low-carb diet with the support of an app to log their progress and dedicated health coaches were able to reverse their diabetes in 10 weeks⁵. In a two-year Virta study of adults with prediabetes receiving continuous remote care focused on carbohydrate-restricted nutrition therapy, 3% progressed to type 2 diabetes and participants lost more than 11% of body weight on average.⁶

Lifestyle changes to help reverse prediabetes

Lifestyle changes are the foundation of reversing prediabetes. While nutrition plays the biggest role, other healthy habits can also help improve blood sugar, increase insulin sensitivity, and support long-term metabolic health.

Follow a low-carbohydrate diet

One of the most effective and well-studied ways to reverse prediabetes is by changing what you eat. Low-carbohydrate eating patterns are particularly effective because carbohydrates break down into glucose, which raises blood sugar levels. By reducing carbohydrate intake, many people can improve blood sugar control and support prediabetes reversal.

Prioritize quality sleep

Getting enough sleep and high quality sleep can have a big impact on your blood sugar². Make sure you are practicing good sleep hygiene habits like trying to go to bed and wake up at the same time on a regular basis, putting away electronics and screens before bedtime, and getting at least 7 hours of sleep a night.

Manage stress

Stress can have a big impact on your blood sugar. Managing stress, and reducing it when possible, is key to your journey toward reversing prediabetes. Some coping strategies to manage stress in your life include making time for hobbies, meditating, practicing mindfulness and self care, and seeking help from a counselor or therapist. 

Stay physically active

Staying physically active may feel like it’d be difficult – but it doesn’t have to mean purposeful, strenuous exercise. Try to see if you can incorporate some movement in your daily routine by taking meetings or phone calls on a walk, or building in some time to stand up and move around the house during the day.

Quit smoking and limit alcohol

Smoking and drinking in excess can hinder your progress toward reversing prediabetes. Both smoking and drinking can cause physiologic (physical) stress on the body, and this can increase blood sugar levels. In addition, moderate to heavy alcohol use can harm the pancreas and the liver, and both of these are important for good metabolic health and sugar control. You want both of these organs to function at their best. Finally, you are less likely to make healthy food choices if you are under the influence of alcohol.   

Monitor your blood sugar

Monitoring your blood sugar levels, whether you are tracking through an app, a journal, or a continuous glucose monitor, can be a good way to understand what causes spikes. When you start to see how your body reacts to certain foods, stressors, and more, it gives you the ability to change what you are doing to better match what your body can handle. 

Build a support system

There’s a lot to take in when you get a prediabetes diagnosis. Don’t be afraid to ask questions and seek support. It can be difficult to make and maintain the lifestyle changes needed to reverse prediabetes, so look for accountability allies in your family and among your friends. And if you’re looking for more support, see if you are eligible for Virta to get access to the Virta app and resources, to the Virta online patient community, to a dedicated health coach, and to a Virta medical provider.

Reversing prediabetes FAQs

How long does it take to develop type 2 diabetes from prediabetes?

There's no set timeline. Some people with prediabetes develop type 2 diabetes within a few years, while others never do. Factors such as diet, physical activity, weight, genetics, and overall metabolic health all influence how quickly prediabetes progresses.

Can prediabetes be reversed permanently?

It can be, but maintaining healthy blood sugar requires long-term lifestyle habits. If healthy habits are abandoned, blood sugar levels may rise again, increasing the risk of developing prediabetes or type 2 diabetes in the future.

How much can A1C drop in 3 months with prediabetes?

Because A1C reflects your average blood sugar over the previous 2–3 months, it's possible to see meaningful improvements within that timeframe. The exact amount varies from person to person and depends on factors such as diet, physical activity, weight loss, and overall blood sugar management.

How does prediabetes make you feel?

Prediabetes often causes no noticeable symptoms, which is why many people don't realize they have it. Some people may experience increased thirst, fatigue, or more frequent urination, but the condition is often discovered through routine blood work.

Will cutting out sugar reverse prediabetes?

Reducing added sugar can help improve blood sugar levels, but simply cutting out sugar isn't usually enough to reverse prediabetes. An overall healthy eating pattern—such as a low-carbohydrate diet—along with other lifestyle changes is typically more effective.

What A1C level means prediabetes is reversed?

Prediabetes is generally considered reversed when your blood sugar returns to the normal range. For A1C, that means below 5.7%, though your healthcare provider may also consider fasting blood glucose or other measures when evaluating your progress.

Can you reverse prediabetes without losing weight?

Yes. While losing excess weight can improve insulin sensitivity and blood sugar, healthy lifestyle changes—particularly improving your diet—can also help lower blood sugar even before significant weight loss occurs.

The Takeaway

It’s no fun to hear from your doctor that you have prediabetes; however, you can take control of your destiny to prevent progression to type 2 diabetes and even to return to normal sugar levels. And the good news is that these changes can happen quickly, particularly with dietary changes such as limiting carbohydrates.‍ 

If you are diagnosed with prediabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.

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