Could you be pre-diabetic? How to prevent type 2 diabetes

Man having a rest after going for a run

Published July 2025
Expert contributor: Renae Roll, registered nurse and Credentialled Diabetes Educator for Diabetes Victoria
Words by Sabrina Rogers-Anderson

Learn how to prevent type 2 diabetes by spotting early signs, understanding the risk factors and making a few easy lifestyle changes according to Renae Roll, registered nurse and Credentialled Diabetes Educator for Diabetes Victoria.


Diabetes is the fastest growing chronic health condition in Australia, with one person diagnosed every five minutes. On top of that, 2 million Aussies are pre-diabetic, meaning their blood sugar levels are higher than normal and they’re at risk of developing type 2 diabetes.

Early detection and making lifestyle changes can help stop this disease in its tracks. Here’s how to know if you’re at risk and what to do about it.

Type 1 vs type 2 diabetes

Diabetes is a health condition where the body doesn’t produce enough insulin – a hormone that keeps blood sugar levels in check – or doesn’t use insulin effectively. As a result, levels of glucose (sugar) in the blood are too high, which can cause a range of health issues.

There are two types of diabetes. Type 1 diabetes is a condition where the immune system attacks the pancreas by mistake and stops it from making insulin. People with type 1 diabetes need to take insulin through injections or an insulin pump. Unfortunately, it can’t be prevented or reversed.

Most cases of diabetes in Australia (85 to 90%) are type 2 diabetes. This happens when the body becomes resistant to insulin or makes less insulin than needed. Many people need to take medication or insulin to keep blood sugar levels within the target range, but lifestyle changes can help to prevent, manage or reverse type 2 diabetes.

While many people don’t experience any symptoms, common type 2 diabetes symptoms include:

  • being thirsty all the time
  • having to urinate more
  • feeling tired or lethargic
  • feeling hungry all the time
  • wounds that heal slowly
  • itchy skin or skin infections
  • blurred vision
  • weight gain (or weight loss in some cases)
  • mood swings
  • headaches
  • dizziness
  • leg cramps.

“Early detection of type 2 diabetes is really important to lower the risk of developing complications,” says Renae Roll, registered nurse and Credentialled Diabetes Educator for Diabetes Victoria.

“High blood glucose levels can impact the health of nerves and blood vessels throughout the body. This can increase the risk of heart attack or stroke, damage eyesight, reduce kidney function, lead to dental issues and cause erectile dysfunction in men. 

“It can also impact the feet, increasing the risk of developing ulcers and wounds that, if left untreated, can potentially result in amputation.”

Are you at risk of type 2 diabetes?

Many Australians are pre-diabetic without realising it because they don’t have any symptoms.

Type 2 diabetes risk factors include:

  • having a family history of diabetes
  • being over the age of 55
  • being of Aboriginal or Torres Strait Islander, Pacific Islander, Indian subcontinent, Chinese, Middle Eastern or North African background
  • having had gestational diabetes while pregnant or having a mother who had gestational diabetes
  • having polycystic ovary syndrome (PCOS)
  • lifestyle (being overweight, carrying extra weight around the waist, high blood pressure, a poor diet, not being active enough, smoking)
  • taking certain medications (including antipsychotics and steroids).

“The strongest risk factors are usually having a history of type 2 diabetes in the family and coming from certain cultural backgrounds,” says Renae. “But if you have any of those lifestyle factors on top of it, your risk is greatly increased.”

You can assess your risk of developing type 2 diabetes by completing the AUSDRISK questionnaire online. It’s free, only takes a couple of minutes and can let you know whether you should see your GP for a blood test.

What to do if you’re pre-diabetic

If you’re at risk of diabetes, your doctor will do a blood test to measure your blood sugar levels. You’re considered pre-diabetic if your blood sugar levels are higher than normal, but not high enough to be called type 2 diabetes.

While the pre-diabetic label might seem scary, you won’t need to check your blood sugar levels at home. And with a few simple lifestyle changes, type 2 diabetes can be prevented in up to 58% of cases.

Everyone’s health, weight and lifestyle are different, so here are a few questions you should ask your GP to help delay or prevent the onset of type 2 diabetes.

  • What are the main lifestyle changes you think I should focus on?
  • What is a good target weight for me?
  • What changes should I make to my diet?
  • How much and what types of exercise should I do?
  • Where can I get help to quit smoking and alcohol?
  • When should I have my blood sugar levels tested again?

How to prevent type 2 diabetes

Making the following changes can help get your blood sugar levels back down into the healthy range and help prevent type 2 diabetes.

1. Lose weight

If you’re overweight, shedding a little weight can lower your blood sugar levels and help insulin work better in your body.

“While getting your weight into the healthy range is ideal, we know that even losing 5 to 10% of your initial weight can make a huge difference,” says Renae. “The key is to set small and achievable weight-loss goals rather than thinking ‘I have to lose 20kg’ and feeling like that’s impossible.”

2. Exercise regularly

Aim for at least 30 minutes of moderate exercise (brisk walking, swimming or dancing) on most days of the week, or at least three 20-minute sessions of vigorous exercise (like jogging or aqua aerobics) per week. You should also do at least two resistance training sessions each week.

3. Eat a healthy diet

Start by reducing your intake of foods that are high in sugar, saturated fat and salt, and cut back on alcohol. Eat a diet that’s high in fruit and vegetables, lean protein like chicken and fish, whole grains, legumes, and healthy fats like olive oil and avocado.

4. Quit smoking (and vaping)

Talk to your GP, contact Quitline or download the My QuitBuddy app to help you quit smoking for good.

Looking for weight management support?

Losing weight and keeping it off over a long period of time can be challenging. That’s why we’ve partnered with Digital Wellness to give eligible RT Health members access to the evidence-based CSIRO Total Wellbeing Diet*. Join over 500,000 Aussies who have lost weight, kept it off and improved their health and wellbeing.


* Eligibility criteria apply. For more information, see rthealth.com.au/csiro-total-wellbeing-diet

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