Diabetes Awareness Week is a time when hospitals, doctors, and communities across the Philippines come together to talk about a condition that quietly affects millions of Filipinos. Before someone is diagnosed with Type 2 Diabetes, they almost always pass through an earlier, often overlooked stage called prediabetes. Here in Biñan, Laguna, our hospital sees this pattern every day. Some patients have no idea that their blood sugar is slowly rising up until a routine check-up reveals the unfortunate truth.
This blog is written as a guide for our community to help you understand prediabetes before it becomes more serious. Our goal this Diabetes Awareness Week is to help you recognize prediabetes early, understand what it means for your health, and give you real, practical steps to take control, possibly even reverse prediabetes, before diabetes takes hold.
What is Prediabetes?
Prediabetes is a medical condition where your blood sugar (glucose) levels are higher than normal, but not yet high enough to be classified as type 2 diabetes. It’s like a warning light that clearly signals that your body is struggling to process sugar properly, usually because of insulin resistance.
The challenging part about prediabetes, however, is that it rarely makes itself known with obvious symptoms. Many Filipinos live with prediabetes for years without knowing it, which is exactly why Diabetes Awareness Week exists. It’s a time for encouraging regular screenings, especially for those with risk factors like a family history of diabetes, excess weight around the belly, a sedentary lifestyle, or a diet heavy in white rice, sugary drinks, and processed foods which are all common in Filipino households.
The great news is that prediabetes is definitely reversible. Unlike full-blown type 2 diabetes, which needs lifelong management, prediabetes can usually be brought back down to a normal, healthy range with the right combination of diet, exercise, and medical guidance.
What is the Prediabetes Range?
One of the most common questions our doctors receive is, “how do I know if I actually have prediabetes?” The answer can be determined through blood test results. Doctors usually diagnose prediabetes using one of the following three tests, and each one has its own prediabetes range:
- Fasting Blood Sugar Test – A normal fasting blood sugar level is below 100 mg/dL. The prediabetes range is between 100 mg/dL and 125 mg/dL. If you have a result of 126 mg/dL or higher on two separate tests, this usually indicates diabetes.
- HbA1c Test – This blood test measures your average blood sugar over the past two to three months. A normal HbA1c result is below 5.7%. The prediabetes range is between 5.7% and 6.4%. An HbA1c result of 6.5% or higher usually confirms diabetes.
- Oral Glucose Tolerance Test (OGTT) – In this test, you will need to drink a sugary solution. Your blood will then be tested every hour for three hours. A normal OGTT result is below 140 mg/dL. The prediabetes range here is 140 to 199 mg/dL, while 200 mg/dL or above suggests diabetes.
If your results fall within any of these prediabetes ranges, it does not mean you are destined to develop diabetes. It just means that this is now the time to act, while your body can still respond to healthier habits.
What are the Prediabetes Symptoms?
Because prediabetes symptoms are often mild or completely absent, many people only discover they have prediabetes through a blood test taken for a different reason. Some people do notice some subtle changes in their body. Being aware of these possible prediabetes symptoms can help you seek testing sooner rather than later.
Here are some of the most common prediabetes symptoms:
- Increased thirst, especially after meals (mas malalang pagkauhaw, lalo pagkatapos kumain)
- Frequent urination, particuarly at night (madalas na pag-ihi, lalo sa gabi)
- Unusual fatigue or feeling tired even after enough rest (kakaibang pagkapagod kahit sapat ang pahinga)
- Blurred vision that comes ang goes (malabong paningin na bumabalik-balik)
- Slow healing cuts or wounds (mga sugat na mabagal gumaling)
- Patches of dark, velvety skin, often around the neck or armpits (acanthis nigricans) (mga patche ng balat na nangingitim)
- Unexplained weight changes, either gain or loss (hindi maipaliwanag na pagbabago ng timbang)
It is important to understand that many people with prediabetes experience none of these prediabetes symptoms at all. This is why our medical team at Unihealth Southwoods strongly encourages annual blood sugar screening, especially for adults over 35, individuals who are overweight, and those with a parent or sibling who has diabetes. Waiting for symptoms to appear before getting tested means you may be closer to a diabetes diagnosis than you realize.
What Causes Prediabetes?
Prediabetes develops when your cells stop responding normally to insulin, the hormone responsible for moving sugar out of your bloodstream and into your cells for energy. Here are some factors that can contribute to this insulin resistance:
- Excess weight, particularly around the abdomen
- A diet high in refined carbohydrates, sugary beverages, and processed foods
- Physical inactivity or a mainly sedentary daily routine
- Family history of type 2 diabetes
- Age, with risk increasing after 35 to 40 years old
- Underlying conditions such as polycystic ovary syndrome (PCOS) or high blood pressure
- History of gestational diabetes during pregnancy
Understanding these causes helps explain why prediabetes has become so common in the Philippines, where rice-heavy meals sweetened beverages, and increasingly sedentary lifestyles have become the norm in many urban and suburban communities like Biñan and the greater Laguna area, especially after the pandemic.
The Best Diet for Prediabetes
If you have been told recently that your blood sugar is within the prediabetes range, one of the most powerful tools you have is your diet. Doing a diet for prediabetes does not mean you have to give up rice forever or live on tasteless, boring meals. It means making smarter, more balanced choices that keep your blood sugar steady throughout the day.
A well-planned diet for prediabetes usually includes:
- High-fiber vegetables: ampalaya, malunggay, kangkong, and sitaw that slow down sugar absorption
- Lean proteins: fish, chicken breast, tofu, and legumes that help you feel full without spiking your blood sugar
- Whole grains: instead of white rice, use brown rice or a mix of white and brown, or red rice
- Healthy fats: avocado, nuts, and olive oil, used in moderation
- Portion control: especially with rice, use smaller plates or measuring cups to manage servings
- Regular meal timing: avoid long gaps in between your meals that can lead to overeating
Do small, consistent changes to your diet for prediabetes, along with regular exercise that are sustainable to meaningfully lower your blood sugar over time. It does not have to be drastic, it does not have to be extremely restricting. A flavorful, enjoyable diet is possible to achieve.
Worst Foods for Prediabetes to Avoid or Limit
Just as important as knowing what to eat is knowing what not to eat. Certain foods are considered among the worst foods for prediabetes because they cause rapid spikes in blood sugar or contribute directly to insulin resistance over time.
Here are some of the worst foods for prediabetes:
- Sugary beverages: softdrinks, iced tea, and powdered juice drinks
- Refined Grains: White bread, white rice in large portions, and refined pasta, which digest quickly into
- Processed and fried snacks: chips, instant noodles, and fast food
- Refined sugar & unhealthy fats: Pastries, cakes, and commercial baked goods
- Processed meats: hotdogs, tocino, and canned meats, which are high in sodium and preservatives
- Alcohol: excessive alcohol intake can interfere with blood sugar regulation
You don’t need to take away every treat in your life completely. However, recognizing these worst foods for prediabetes and reducing how often you consume them is one of the most effective steps you can take toward better blood sugar control.
How to Reverse Prediabetes Naturally
The most hopeful message we want to share for Diabetes Awareness Week is prediabetes can often be reversed. Learning how to reverse prediabetes starts with consistent, sustainable lifestyle changes rather than drastic, short-term fixes.
Here are some proven strategies on how to reverse prediabetes:
- Lose 5-7% of your body weight. Studies show that even modest weight loss can greatly improve insulin sensitivity.
- Exercise regularly. Do at least 150 minutes of moderate physical activity per week or 30 minutes per day for 5 days, such as brisk walking, dancing, or swimming.
- Follow a balanced diet for prediabetes. Prioritize fiber, lean protein, nd whole grains while limiting the worst foods for prediabetes.
- Improve sleep quality. Poor sleep is linked to higher blood sugar and increased insulin resistance.
- Manage stress. Chronic stress raises cortisol levels, which can elevate blood sugar over time.
- Quit smoking. Smoking makes insulin resistance worse and increases your risk of diabetes.
- Monitor your progress. Regular check-ups allow your doctor to track whether your prediabetes range is improving.
Many have successfully brought their blood sugar back to normal levels within six months to a year by committing to these changes. For better results, you may consult with our internal medicine doctors or inquire at our Diabetes Center.
Prediabetes Treatments: Medical Support When You Need It
While lifestyle changes remain to be the foundation of managing prediabetes, some patients may also benefit from medical prediabetes treatments, particularly if they have additional risk factors or if lifestyle changes alone are not enough. Here are some common prediabetes treatments:
- Medication: prescription medicine like Metformin is sometimes prescribed to help improve insulin sensitivity, especially for patients with obesity or a history of gestational diabetes
- Monitoring: follow-up blood tests are done for regular monitoring and to track whether the prediabetes range is improving or worsening
- Nutritional Counseling: a registered dietitian can help you build a sustainable, personalized eating plan
- Management of Related Conditions: often, prediabetes is accompanied by high blood pressure or high cholesterol
- Referral to an Endocrinologist: for patients with more complex cases or addiitonal metabolic concerns are usually referred to an endocrinologist for more specialized consultation and treatment
The right combination of prediabetes treatments differs from person to person, which is why we always recommend a doctor’s consultation rather than self-diagnosing or self-medicating based on information you find online.
Why Early Detection of Prediabetes Matters
As they say, prevention is always better than cure. Prediabetes gives you a rare opportunity, a real chance to change the trajectory of your health before complications come. Left unaddressed, prediabetes can progress to type 2 diabetes within five years for many people, increasing the risk of heart disease, kidney problems, nerve damage, and vision loss.
Unihealth Southwoods Hospital and Medical Center in Biñan, Laguna is committed to supporting our community throughout Diabetes Awareness Week and beyond, and we have built our medical services around making early detection and ongoing management as easy and accessible as possible. Here are some of the available services at our hospital:
- Diabetes Center
- Our dedicated Diabetes Center in Laguna brings together endocrinologists, internal medicine specialists, and certified dietitians under one roof, so patients with prediabetes or diabetes receive coordinated, personalized medical care instead of having to navigate multiple departments. Our Diabetes Center offers diabetes consultation, education, counseling, CBG monitoring, Physical Fitness Guidelines, and more.
- Laboratory Services
- Our hospital laboratory can test for fasting blood sugar (FBS), HbA1c, and oral glucose tolerance test (OGTT) with fast, reliable turnaround, giving you and your doctor a clearer picture for correct diagnosis and to confirm whether your results fall within the prediabetes range.
- Outpatient Department (OPD)
- Our OPD offers accessible consultations with our specialists such as our Endocrinologists and Internal Medicine doctors for patients who notice possible prediabetes symptoms or simply want peace of mind. Our physicians are ready to guide you through diagnosis, lifestyle counseling, and treatment planning.
- Annual Physical Examination
- Because prediabetes often develops without obvious warning signs, our APE package includes blood sugar testing as a standard component, making it one of the easiest ways to catch elevated blood glucose levels early, even if you feel like you’re perfectly healthy.
Unihealth Southwoods Hospital and Medical Center
Lot 3 Blk 11 Southwoods Ecocentrum Business Park, Brgy. San Francisco, Biñan City, Laguna
Trunkline: (02) 8898-9700 | (02) 8861-6386 | (02) 8775-2861
Email: ushmc.customerservice@gmail.com
Facebook: @UnihealthSouthwoods | Instagram: @unihealth_southwoods
Important Reminder: This guide is for general educational purposes only and does not constitute medical advice. DO NOT self-diagnose. For proper diagnosis and treatment of dengue, please consult a licensed physician.
Frequently Asked Questions (FAQs)
Is prediabetes hereditary?
Genetics can increase your risk, but they don’t guarantee you’ll develop the condition. Family history combined with lifestyle factors like diet and activity level plays a bigger role in whether elevated blood sugar actually develops over time.
Can children or teenagers have this condition?
Yes, rising childhood obesity rates have made this increasingly common in younger people. Pediatricians now recommend screening for at-risk children, particularly those who are overweight or have a family history of type 2 diabetes.
Does having this condition mean I’ll need insulin injections?
Not necessarily. Most people manage this stage successfully through diet, exercise, and sometimes oral medication. Insulin therapy is typically reserved for advanced type 2 diabetes, not the earlier warning stage most patients experience.
How often should I get screened if I’m at risk?
Most physicians recommend annual screening for adults with risk factors such as excess weight, family history, or a sedentary lifestyle. Your doctor may suggest more frequent testing depending on your individual results and overall health profile.
Can stress alone cause elevated blood sugar without dietary changes?
Chronic stress can raise blood sugar through cortisol release, even without major dietary changes. However, stress alone rarely causes this condition entirely; it typically combines with other factors like genetics, weight, and activity level.