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Natural Treatment for Prediabetes

Updated November 25, 2025
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Sarah Daglis, ND, MS
Medically Reviewed By
Sarah Daglis, ND, MS
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Institute for Natural Medicine Staff
green apple and almonds on notebook beside blood sugar detection device

More than 90% of the estimated 84 million people in the United States who have prediabetes don’t know it. Yet, early diagnosis makes a significant difference in preventing type 2 diabetes, as well as conditions like heart disease, stroke, cancer, and dementia.1Alvarez S, Coffey R, Mathias PM, Algotar AM. Prediabetes. StatPearls. 2023; July 17. https://www.ncbi.nlm.nih.gov/books/NBK459332/?report=reader#_NBK459332_pubdet_ Research shows prediabetes rates are rising, particularly among younger people.2Lawal Y, Bello F, Kaoje Y. Prediabetes deserves more attention: a review. Clin Diabetes. 2020;38(4):328-338. https://doi.org/10.2337/cd19-0101

Prediabetes risk factors

doctor consults with patient on blood pressure levels

Although prediabetes often presents without clear symptoms, certain controllable factors can increase the risk1Alvarez S, Coffey R, Mathias PM, Algotar AM. Prediabetes. StatPearls. 2023; July 17. https://www.ncbi.nlm.nih.gov/books/NBK459332/?report=reader#_NBK459332_pubdet_:

  • Being overweight or obese, especially with a body mass index above 25
  • Diabetes during pregnancy (gestational diabetes)
  • High blood pressure
  • High cholesterol
  • Physical inactivity

People with a family history of diabetes and those belonging to high-risk ethnic groups, such as African Americans, Latin Americans, Native Americans, and Asian/Pacific Islanders, are also more susceptible to prediabetes.

Screening & diagnosis

pamphlets and patient information about diabetes

Prediabetes is defined by higher-than-normal blood sugar levels. Blood sugar within prediabetes parameters (while elevated) has not yet reached the threshold for full-blown diabetes. Healthy fasting blood sugar levels fall between 70 mg/dL to 99 mg/dL.1Alvarez S, Coffey R, Mathias PM, Algotar AM. Prediabetes. StatPearls. 2023; July 17. https://www.ncbi.nlm.nih.gov/books/NBK459332/?report=reader#_NBK459332_pubdet_ A range of 110 mg/dL to 125 mg/dL indicates prediabetes, and any two distinct readings above 125 mg/dL are considered type 2 diabetes. A normal measure for the A1C test, which averages blood sugar levels over the past three months, is 5.6% or lower. A1C readings between 5.7% and 6.4% indicate prediabetes.2Lawal Y, Bello F, Kaoje Y. Prediabetes deserves more attention: a review. Clin Diabetes. 2020;38(4):328-338. https://doi.org/10.2337/cd19-0101

As most people have no symptoms, prediabetes can be difficult to detect. Testing is the only way to confirm the condition.

“Prediabetes is easier to reverse if caught early,” says diabetes expert Beverly Yates, ND. “It also means there has hopefully been less damage to the person’s metabolic machinery at that point. I feel it’s important that adults, especially those at high risk, be screened twice a year for hemoglobin A1C and fasting blood sugar to help identify prediabetes as early as possible.”

There are two main recommendations for prediabetes and diabetes screening. The U.S. Preventive Services Task Force recommends screening asymptomatic adults ages 35 to 70 who are overweight or obese. The American Diabetes Association and American Association of Clinical Endocrinology recommend screening for adults 35 or older, regardless of risk factors, and anyone who is overweight or obese with one or more risk factors.

Prediabetes screening tests measure the following:

“Fasting insulin indicates the level of insulin resistance, which is important because insulin resistance can lead to prediabetes and type 2 diabetes,” says Dr. Yates. “Fasting insulin from 1 to 9 is considered healthy, while 10 to 19 is a bit elevated and should be monitored. At 20 or higher, the person may [have] insulin resistance.”3Traub ML. Assessing and treating insulin resistance in women with polycystic ovarian syndrome. World J Diabetes. 2011;2(3):33-40. https://doi.org/10.4239/wjd.v2.i3.33

Insulin is a hormone that helps regulate blood sugar levels. When blood sugar remains consistently high, the body can become less responsive to insulin. If insulin resistance is not addressed, it may progress to prediabetes or diabetes.4Centers for Disease Control and Prevention. About insulin resistance and type 2 diabetes. 2024;May 15. Accessed September 2025. https://www.cdc.gov/diabetes/about/insulin-resistance-type-2-diabetes.html

Beyond blood sugar control, insulin resistance has also been linked to a greater likelihood of high blood pressure, cardiovascular disease, certain cancers, and even premature death.5Zhang X, Li J, Zheng S, et al. Fasting insulin, insulin resistance, and risk of cardiovascular or all-cause mortality in non-diabetic adults: a meta-analysis. Biosci Rep. 2017;37(5). https://doi.org/10.1042/BSR20170947

Preventing type 2 diabetes

fenugreek leaves

At the prediabetes stage, the primary goal is to prevent progression to type 2 diabetes. While estimates suggest that about 70% of people with prediabetes will develop type 2 diabetes, simple lifestyle changes can reduce the risk.1Alvarez S, Coffey R, Mathias PM, Algotar AM. Prediabetes. StatPearls. 2023; July 17. https://www.ncbi.nlm.nih.gov/books/NBK459332/?report=reader#_NBK459332_pubdet_ With the right interventions, reversal of the condition is possible.

Dr. Yates highlights five foundational strategies that make the biggest difference: nutrition, meal timing, stress reduction, sleep, and exercise, including strength training. These are the core elements of the Yates Protocol, a natural approach to supporting stable blood sugar.

A Mediterranean-style diet, rich in healthy fats, whole grains, and complex carbohydrates, while lower in processed foods, is helpful in both preventing and managing prediabetes.6Ruiz-Pozo VA, Guevara-Ramirez P, Paz-Cruz E, et al. The role of the Mediterranean diet in prediabetes management and prevention: a review of molecular mechanisms and clinical outcomes. Food Agric Immunol. 2024;35(1). https://doi.org/10.1080/09540105.2024.2398042 The Mediterranean diet can also support weight loss,7Poulimeneas D, Anastasiou CA, Santos I, et al. Exploring the relationship between the Mediterranean diet and weight loss maintenance: the MedWeight study. Br J Nutr. 2020;124(8):874-880. https://doi.org/10.1017/S0007114520001798 improve insulin resistance, and promote cardiovascular health.8Pant A, Chew DP, Mamas MA, Zaman S. Cardiovascular disease and the Mediterranean diet: insights into sex-specific responses. Nutrients. 2024;16(4):570. https://doi.org/10.3390/nu16040570

From a lifestyle perspective, getting at least eight hours of sleep each night is essential. Lack of sleep is not only linked to increased risk of prediabetes, but it also contributes to inflammation and insulin resistance.9Duan Y, Fu H, Gao J, et al. Associations of prediabetes and sleep duration, and inflammation as a mediator in the China Health and Retirement Longitudinal study. Sleep Health. 2024;10(4):470-477. https://www.sciencedirect.com/science/article/abs/pii/S2352721824000214 Along with creating a solid sleep routine, finding healthy ways to manage stress is vital for people who have prediabetes or want to lower their risk of developing diabetes.10Mishra A, Podder V, Modgil S, et al. Higher perceived stress and poor glycemic changes in prediabetics and diabetics among Indian population. J Med Life. 2020;13(2):132-137. https://doi.org/10.25122/jml-2019-0055

One of the most powerful tools for reversing prediabetes is movement. According to a 2024 analysis of 24 studies, exercise significantly improved A1C levels, body mass, body weight, total cholesterol, blood pressure, and fasting blood glucose levels in people with prediabetes.11Zhang H, Guo Y, Hua G, et al. Exercise training modalities in prediabetes: a systemic review and network meta-analysis. Front Endocrinol. 2024;15. https://doi.org/10.3389/fendo.2024.1308959

In addition to diet and lifestyle strategies, Dr. Yates sometimes recommends targeted dietary supplements.

“Dietary supplements like bitter melon, Gymnema sylvestre, fenugreek, berberine, and alpha lipoic acid [may] help with better portion control, overeating, and reducing cravings, especially for sweets, and [may help support] A1C and fasting blood sugar levels,” she says.12U.S. Department of Veterans Affairs. Supplements to lower blood sugar. Whole Health Library. 2025;Mar 18. https://www.va.gov/WHOLEHEALTHLIBRARY/tools/supplements-to-lower-blood-sugar.asp

A 2024 randomized clinical trial found that cinnamon helped improve blood glucose control in people with obesity-related prediabetes.13Zelicha H, Yang J, Henning SM, et al. Effect of cinnamon spice on continuously monitored glycemic response in adults with prediabetes: 4-week randomized controlled crossover trial. Am J Clin Nutr. 2024;119(3):649-657. https://www.sciencedirect.com/science/article/pii/S000291652400008X Similarly, a 2024 meta-analysis of 10 randomized clinical trials reported that saffron supplementation reduced fasting glucose and lowered A1C levels in individuals with diabetes.14Liu J, Yang Y, Qi Y. Effect of saffron supplementation on the glycemic outcomes in diabetes: a systematic review and meta-analysis. Front Nutr. 2024;11. https://doi.org/10.3389/fnut.2024.1349006

Changing habits makes a big difference

Primary care providers who specialize in natural prediabetes management will help create a proactive prevention plan to lower the risk of developing diabetes.

“It’s never too late,” reminds Dr. Yates. “Prediabetes prevention is about progress, not perfection. The key is to get started today!”

Footnotes

This article is provided by

The Institute for Natural Medicine, a non-profit 501(c)(3) organization. INM’s mission is to transform health care in the United States by increasing public awareness of natural medicine and access to naturopathic doctors. Naturopathic medicine, with its person-centered principles and practices, has the potential to reverse the tide of chronic illness overwhelming healthcare systems and to empower people to achieve and maintain optimal lifelong health. INM strives to fulfil this mission through the following initiatives:

  • Education – Reveal the unique benefits and outcomes of evidence-based natural medicine
  • Access – Connect patients to licensed naturopathic doctors
  • Research – Expand quality research on this complex and comprehensive system of medicine
Medically Reviewed By
Sarah Daglis, ND, MS

Sarah Daglis, ND, MS

Sarah Daglis, ND, MS, is a naturopathic doctor, medical writer, and avid researcher. Driven by a vibrant enthusiasm for natural medicine, she is dedicated to educating others about the scientific evidence that supports the efficacy of alternative therapies and clinical nutrition in disease prevention and treatment. Rooted in a holistic approach to wellness, Dr. Daglis’s focus lies in the realms of cardiometabolic and digestive health.

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