Prediabetes is a condition common in adults, but now we are seeing the problem of prediabetes in children more and more often as well. A landmark JAMA Pediatrics study found that nearly 1 in 5 teens (ages 12-18) and 1 in 4 young adults (19-34)  are considered prediabetic. Without lifestyle changes, prediabetes increases the risk for Type 2 diabetes, stroke, and heart disease. Even more concerning, 15-30% of those with prediabetes will go on to develop Type 2 diabetes within 5 years.

Prediabetes is reversible and the steps that help adults improve their blood sugars also help kids. Making changes as a family, rather than singling anyone out, creates support, normalizes healthy habits, and benefits everyone. 

What Exactly is Prediabetes?

Prediabetes occurs when blood sugar levels are elevated out of the normal range but not high enough for a diabetes diagnosis. Oftentimes prediabetes is linked to excess body fat, particularly around mid-section, and inactivity. The growing incidence of prediabetes in children is probably in direct connection with the concerning levels of pediatric obesity. The diagnosis of prediabetes means the body is either producing less insulin, has decreased sensitivity to insulin, or a combination of both physiological changes.

Because prediabetes has no symptoms, many people have prediabetes and go undiagnosed.

Risk Factors for Prediabetes in Children

Children are at higher risk if:

• They are above a healthy weight for their age and height
• They spend more time sedentary than active
• A parent or sibling has diabetes
• The mother had gestational diabetes during pregnancy

4 Family-Friendly Strategies to Prevent and Reverse Prediabetes

Prediabetes is a great action stage for making choices to improve health and reduce future risk for disease, and the whole family will benefit from implementing lifestyle change. The following four strategies can help reduce the risk of developing of type 2 diabetes in children with prediabetes.

Make Movement Part of Everyday Life

Physical activity helps the body use glucose for energy. Kids should aim for 60 minutes of active play daily, which can be broken up into 10-20 minute bursts throughout the day.

Try: After dinner family walks, weekend bike rides, sports/dance/swimming and other activities they genuinely enjoy, and competing in step goals as a family for fun!

The key is consistency and excitement - movement shouldn't feel like a chore.

Fuel with Regular, Balanced Meals

Eating at consistent times each day helps stabilize blood sugar and curb extreme hunger, which can lead to overeating. Having smaller portions, a few times a day, also allows the body to have more constant energy without such large swings in blood sugar. Aim for meals and snacks that include:

Lean proteins (eggs, yogurt, turkey, chicken, beans)

Fiber-rich whole grains (oats, quiona, whole grain bread)

Healthy fats (avocado, nuts, seeds)

Fruits and vegetables for vitamins, minerals, and even more fiber

Choose whole foods over packaged most of the time and limit added sugars, high processed, pre-packaged snack and fast foods, and sugar-sweetened beverages like soda, energy drinks, and juice-based drinks. 

Focus on Habits, Not the Scale

While children who are still growing shouldn't be put on restrictive diets, healthier routines will naturally support a healthy weight for their body.

Even small changes matter. Research shows that a modest 5-10% weight loss (when recommended by a healthcare provider) can significantly improve blood sugar. 

Always work with your child's doctor to determine what "healthy" means for them. 

Rising Numbers, Real Hope

Being healthy together as a family, being good role models, and teaching children the basics of healthy living is our responsibility as adults. While the statistics on prediabetes in children is concerning, the good news is that there is much that we can do to decrease these numbers and prevent many kids from developing Type 2 diabetes in the future.