Prediabetes: 1 in 4 Progress to Diabetes Within 3–5 Years — Here’s How to Stop It Now

Every year on November 14, the world observes World Diabetes Day to raise awareness about the increasing risks of diabetes and the importance of prevention and early management. In South Korea, the number of diabetes patients and individuals in the prediabetes stage is rising quickly, highlighting the need for stronger public attention and action.

📊 Current Situation: 5.06 Million With Diabetes, 14 Million in Prediabetes

According to the Korean Diabetes Association’s Diabetes Fact Sheet 2024:

• 5.06 million adults (14.8%) aged 30 or older have diabetes.
• About 14 million (41.1%) are currently in the prediabetes stage.

This means that 4 out of 10 adults are already in the prediabetes range.

🔍 What Is Prediabetes?

Prediabetes refers to blood sugar levels that are higher than normal but not high enough to be diagnosed as diabetes. You are considered within the prediabetes range if any of the following apply:

• Fasting glucose: 100–125 mg/dL
• HbA1c: 5.7%–6.4%
• Post-meal glucose: 140–199 mg/dL

If HbA1c reaches 6.5%+ or post-meal glucose exceeds 200 mg/dL, it is diagnosed as diabetes.

⚠️ Why Prediabetes Should Not Be Ignored

Many people are unaware they are in the prediabetic stage or dismiss it because they feel no symptoms. However, research shows:

• 25% progress to diabetes within 3–5 years.
• About 8% convert to diabetes every year.

Prediabetes is a reversible stage — but only with active lifestyle management.

🩺 The Key to Prevention: Know Your Blood Sugar Patterns

Prevention does not need to be complicated. The most important step is understanding how your blood sugar behaves throughout the day. This is where Continuous Glucose Monitoring (CGM) devices become extremely valuable.

📡 What Is a Continuous Glucose Monitor (CGM)?

A CGM consists of a small sensor attached to the arm that automatically measures glucose levels at set intervals and sends data to a smartphone app.

CGM helps users:

• Identify foods that cause rapid glucose spikes
• Discover which exercises stabilize blood sugar
• Observe how sleep, stress, and daily habits impact glucose levels

Since every person reacts differently to the same foods, CGM enables personalized diet and exercise strategies.

👥 Why Diabetes Is Increasing Among Young Adults

The number of diabetes patients in their 20s and 30s is rising rapidly. Experts identify modern eating patterns as major contributors:

• Frequent consumption of delivery food and convenience meals
• High-sugar coffee drinks and beverages with high-fructose syrup
• High intake of processed and packaged foods

Developing diabetes at a young age leads to longer exposure to high blood sugar, significantly increasing the risk of severe complications.

🍚 How to Prevent Blood Sugar Spikes

If your diet is centered around refined carbohydrates like white rice, bread, or rice cakes, improving your eating habits is essential.

❌ Avoid

• Refined carbohydrates (white rice, white bread, rice cakes)

✔ Choose Instead

• Whole grains
• Mixed grains
• Seaweed
• High-fiber foods

Follow this recommended eating order:

Vegetables → Protein → Carbohydrates

This sequence slows carbohydrate absorption and reduces blood sugar spikes.

⚠️ Pay Attention to “Zero-Sugar” Products

Even zero-sugar products may contain sugar alcohols such as maltitol, which can still increase blood sugar levels. Excessive consumption can also disrupt healthy eating patterns.

💪 Exercise and 💤 Sleep: Essential for Blood Sugar Control

✔ Exercise

• At least 30 minutes, 3 times a week (aerobic + strength)
• 10–15 minutes of light walking after meals is especially effective

✔ Sleep

• Aim for 7–8 hours of sleep per night
• Poor sleep increases stress hormones, worsening insulin resistance

🔎 Conclusion: Prediabetes Is a Critical Window — Take Action Now

Prediabetes is not a mild stage. However, with the right habits — balanced meals, regular exercise, adequate sleep, and awareness of your blood sugar patterns — it is entirely possible to prevent diabetes.

This is your window of opportunity to reverse the risk.