Understanding Prediabetes: A Critical Crossroads

What Prediabetes Means for Your Health

Prediabetes is classified by intermediate glucose levels in the blood, where they are not high enough to be considered diabetic but are above the normal range. This condition can predate the development of type 2 diabetes for years. Research has shown that a high-fat, high-calorie (western) diet is correlated with increased incidence of development of diabetes, with prediabetes being the precursor. Alongside high blood sugars, the presence of insulin resistance and destruction of pancreatic beta cells can lead to a diabetes diagnosis. Recent research has shown that prediabetes might be a tell-tale sign that immune system dysregulation and gut imbalances might also be at play.

The Role of Insulin Resistance

Insulin resistance basically causes the body’s cells to become less receptive to insulin, which, when coupled with excessive carbohydrate intake and circulating glucose, can lead to diseases like diabetes.

The Gut-Metabolic Connection: How Your Microbiome Impacts Blood Sugar

Gut bacteria are responsible for many things. When it comes to metabolism, they aid in the production of short-chain fatty acids, help maintain the intestinal barrier, and reduce inflammation. Gut microbes also play a role in communication between the brain and gut, regulating hunger and satiety. When the healthy balance of the gut is off, dysregulation of glucose metabolism can occur, which can aid in the development of prediabetes, leading to diabetes.

Dietary Strategies to Support Both Prediabetes and Gut Health

Fiber-Rich Foods for a Healthy Microbiome

Fiber is crucial for a healthy gut microbiome. Consuming adequate fiber daily helps support healthy gut microbes by promoting the production of short-chain fatty acids and the fermentation of fiber. Fiber is also key in metabolism because it slows down the rate at which foods move through the digestive system. This helps to promote blood sugar control and appetite.

Prioritizing Whole Foods and Limiting Processed Items

Furthermore, it is key to limit the amount of processed food consumed. Focusing on a whole-foods diet rich in high-quality protein sources, non-starchy vegetables, fruits, and fiber-rich carbohydrates is key to promoting overall health and reducing your risk of developing prediabetes or other chronic conditions. Processed foods often contain higher amounts of added sugars, saturated fats, and other chemicals that can be inflammatory to the GI tract. If you find it challenging to change your diet, start with small steps, like making one meal from scratch each week. After you learn more about cooking and begin to feel comfortable, it becomes easier to make healthier swaps at the grocery store and prioritize whole foods.

Beyond Diet: Lifestyle Factors for Optimal Gut and Metabolic Health

The Impact of Exercise and Stress Management

Exercise and stress management are other important factors to consider when optimizing metabolic health. Because our gut is the “second brain,” it often responds to external stressors. Finding ways to reduce stress, such as going for a walk, focusing on deep breathing exercises, or talking with a trusted family member or friend, can have a significant impact on your gut and, therefore, your metabolic health.

Considering Probiotics

You may want to consider using probiotics if you have any additional hits to your GI tract—for example, recent antibiotic use or a recent viral or bacterial gut infection. Sometimes the gut needs some extra help. Replenishing good gut bacteria is a great way to promote gut stability. Make sure to consume prebiotic fiber foods to keep these good microbes healthy and strong.

1. _{Cleveland Clinic. (2025, September 11). Prediabetes. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/21498-prediabetes} 

2. _{Cleveland Clinic. (2025, September 11). What is insulin resistance?. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance} 

3. _{Dimba, N. R., Mzimela, N., & Khathi, A. (2024). Improved gut health may be a potential therapeutic approach for managing prediabetes: a literature review. Biomedicines, 12(6), 1275. https://doi.org/10.3390/biomedicines12061275}

4. _{Rathi, K. K., Kumari, N., Javaid, M. D., Saleem, U., Mortensen, E., Zhou, Y., & Maheshwari, N. (2023). Gut microbiome and prediabetes - a review. Frontiers in Bacteriology, 2. https://doi.org/10.3389/fbrio.2023.1242297}