When most people hear “prediabetes,” they immediately think of blood sugar levels that are too high—but is it possible for prediabetes to cause both high and low blood sugar? If you’ve been wondering about this, you’re not alone. Let’s break it down in a way that makes sense, without the confusing jargon, so you can feel confident managing your blood sugar.
First, What Exactly Is Prediabetes?
Prediabetes happens when your blood sugar levels are higher than normal but not high enough to qualify as type 2 diabetes. Think of it like being on the edge of a cliff—you’re not in full-blown diabetes territory yet, but you’re close enough that you need to pay attention.
The main culprit behind prediabetes? Insulin resistance. That’s when your body stops responding properly to insulin, a hormone that helps move sugar out of your bloodstream and into your cells where it’s used for energy. Without insulin doing its job efficiently, sugar builds up in your blood.
High Blood Sugar: The Usual Suspect in Prediabetes
It’s no surprise that high blood sugar (hyperglycemia) is the hallmark of prediabetes.
Here’s why it happens:
Insulin resistance: Your cells stop responding to insulin, making it harder for your body to lower blood sugar after a meal.
Impaired insulin production: Over time, your pancreas may struggle to produce enough insulin to keep up.
Diet and lifestyle: A high intake of refined carbs, sugary snacks, and lack of physical activity can contribute to rising blood sugar levels.
What About Low Blood Sugar? Is That Possible with Prediabetes?
Yes—though it might sound surprising, prediabetes can sometimes cause low blood sugar (hypoglycemia) too.
Here’s how it can happen:
1. Reactive Hypoglycemia (Post-Meal Crashes)
One of the most common types of low blood sugar in people with prediabetes is reactive hypoglycemia. This happens when your body releases too much insulin in response to a meal, causing blood sugar to drop too low a few hours after eating.
Why does this happen?
The pancreas might release a big surge of insulin to “overcompensate” for higher blood sugar levels.
As a result, blood sugar levels plummet below normal.
Symptoms to watch for: Shakiness, dizziness, sweating, irritability, confusion, and intense hunger.
2. Skipping Meals or Eating Unbalanced Meals
If you have prediabetes and go too long without eating, your blood sugar can dip. This is because your body may not efficiently access stored sugar (glycogen) or fat for energy, leading to crashes.
Tip: Eating balanced meals with protein, healthy fats, and fiber can help stabilize blood sugar throughout the day.
3. Medications or Supplements
If you’re taking medications to manage blood sugar (even supplements like berberine), they might lower blood sugar too much, especially when combined with a low-carb diet.
How to Spot the Difference: High vs. Low Blood Sugar
Let’s break down the symptoms so you can identify what’s happening:
High Blood Sugar (Hyperglycemia) | Low Blood Sugar (Hypoglycemia) |
Increased thirst | Shakiness or trembling |
Frequent urination | Dizziness or lightheadedness |
Fatigue | Sweating |
Blurred vision | Irritability or confusion |
Headaches | Intense hunger |
Slow wound healing | Weakness |
Why Managing Both Is Important
Whether your blood sugar is spiking or crashing, both extremes can take a toll on your body over time. Consistently high blood sugar increases your risk of type 2 diabetes, heart disease, and nerve damage. On the flip side, frequent low blood sugar episodes can lead to anxiety, fatigue, and difficulty focusing.
Tips for Balancing Blood Sugar
Here’s how to stay in the sweet spot (pun intended) and avoid the highs and lows:
1. Eat Balanced Meals
Include a mix of protein, healthy fats, and fiber at every meal to help slow the release of sugar into your bloodstream.
Example: Instead of a plain bagel for breakfast, try a hard-boiled egg with avocado and a side of berries.
2. Snack Smart
If you tend to experience blood sugar crashes, keep healthy snacks on hand.
Great options: A handful of nuts, Greek yogurt, or veggie sticks with hummus.
3. Watch the Carbs
Carbs aren’t the enemy, but it’s important to choose the right ones—like low-glycemic fruit and non-starchy vegetables—and pair them with protein.
4. Don’t Skip Meals
Going too long without eating can trigger low blood sugar. Aim to eat every 3-4 hours if you’re prone to crashes.
5. Stay Active
Regular physical activity helps improve insulin sensitivity and keeps blood sugar levels more stable.
Pro tip: Even a 5-minute post-meal walk can help reduce blood sugar spikes.
6. Stay Hydrated
Dehydration can make blood sugar management harder. Aim for plenty of water throughout the day.
Stress hormones like cortisol can raise blood sugar levels. Incorporate stress-busting activities like deep breathing, yoga, or meditation.
8. Monitor Blood Sugar
If your doctor recommends it, checking your blood sugar periodically can help you spot patterns and adjust your routine accordingly.
When to Talk to Your Doctor
If you’re experiencing frequent episodes of high or low blood sugar, it’s a good idea to consult your healthcare provider. They can help you fine-tune your diet, activity level, and medications if needed.
Final Thoughts
Yes, prediabetes can cause both high and low blood sugar, though hyperglycemia is more common. By understanding how your body responds to food, exercise, and daily habits, you can take control and keep your blood sugar in a healthier range.
The good news? With the right lifestyle changes, it’s possible to reverse prediabetes and prevent type 2 diabetes altogether. So stay curious, keep learning, and remember—small, consistent changes lead to big results.
Did you know that a steam sauna can improve blood sugar?
Yes, that’s right! And there are many other easy ways to improve blood sugar. Addressing prediabetes doesn’t have to be hard. Ready to improve your blood sugar without changing your diet? Sign up for my FREE mini course, 10 Ways to Improve Blood Sugar Without Changing Your Diet. It’s a free email course, and it’s a fast and easy way to learn 10 impactful tips to begin balancing your blood sugar TODAY! Learn more
Comments