What to Know About Pre-Diabetes (and Why Your Gut Health Matters)

What You’ll Learn in This Post:

• Why pre-diabetes is far more common than many people realize

• How glucose impacts energy, cravings, sleep, mood, and long-term health

• The surprising foods that may trigger glucose spikes

• How gut health supports glucose balance

• Practical steps to help stabilize glucose and reduce pre-diabetes risk

Understanding Pre-Diabetes: The Quiet Condition

Pre-diabetes often operates quietly in the background, long before any obvious symptoms appear. Many people may feel generally fine, with no idea that their body is already struggling to regulate glucose effectively. That’s one of the reasons this condition is so widespread—and yet so easy to miss.

Pre-diabetes occurs when glucose levels are higher than normal but not yet in the range that defines type 2 diabetes. Left unchecked, it can progress into full diabetes and increase the risk of cardiovascular disease, cognitive decline, and other serious health problems. According to current research, many people who fall into the pre-diabetic range are entirely unaware of how glucose even fits into their overall health picture.

In fact, new data shows that about 4 out of 5 Americans do not consider glucose relevant to their health goals. The lack of awareness creates a significant gap between what people assume is happening inside their bodies and what is actually occurring.

Why Glucose Balance Matters at Every Stage

Many people think of glucose control as something to worry about only when diabetes enters the conversation. But glucose affects far more than just a blood sugar reading. When glucose spikes and crashes sharply after meals, it can create a rollercoaster of internal effects long before any diagnosis appears.

These swings influence much more than metabolic labs. Fatigue, cravings, irritability, mood swings, brain fog, and restless sleep can all be traced back to how the body handles glucose. Consistent swings may also contribute to steady weight gain and set the stage for insulin resistance over time.

Glucose spikes typically happen when the bloodstream contains more sugar than the body can use or store efficiently. After that spike, the body responds by releasing insulin, which moves glucose into cells. If the system becomes overworked from repeated spikes, insulin sensitivity weakens, and glucose levels remain elevated for longer stretches. Over time, this strain contributes to long-term metabolic dysfunction.

One of the more surprising findings many people encounter is that not all spikes come from what they expect. Certain foods often labeled as “healthy” may still cause unexpected swings for some individuals. 

Common examples include oatmeal, bananas, grapes, rice, starchy vegetables, and certain dairy products that contain hidden sugars. This doesn’t mean these foods are universally problematic—but it does illustrate how individual responses vary. 

Understanding and stabilizing blood sugar levels helps prevent these swings, regardless of the specific foods involved. 

The Bigger Picture: Insulin Resistance and Health Risks

Insulin resistance doesn’t just stay in the blood vessels—it can ripple through many aspects of long-term health. Research shows that impaired glucose regulation increases the risk for several major conditions, including:

• Obesity

• Cardiovascular disease

• Alzheimer’s disease and cognitive decline

• Type 2 diabetes

• Certain cancers

In fact, 9 out of 10 of the leading causes of death in the United States are now linked to chronic metabolic dysfunction. This reinforces the importance of addressing glucose regulation early—before these conditions take hold.

The Gut Connection: How Microbes Support Glucose Balance

While blood sugar may seem like a system managed entirely by hormones like insulin, the gut microbiome plays a key supporting role. The trillions of microbes in the gut contribute to inflammation control, nutrient absorption, appetite regulation, and insulin sensitivity.

A diverse and well-nourished gut microbiome helps regulate metabolic processes that affect glucose levels. This is where prebiotic fiber becomes especially valuable. 

Prebiotic fiber feeds beneficial gut bacteria, allowing them to produce short-chain fatty acids that support glucose stability and reduce inflammation. The result is a steadier post-meal glucose response, which helps minimize hunger, mood swings, cravings, and energy dips.

Steady glucose also supports clearer mental focus, better mood regulation, and improved sleep patterns—highlighting just how interconnected glucose balance is with nearly every system in the body. 

just better.® Prebiotic Fiber: A Daily Support Tool

Simple tools that support your goals make a real difference. 

just better.® prebiotic fiber offers support for daily glucose regulation. When taken with meals and snacks, just better.® fiber slows digestion and helps prevent sudden blood sugar spikes and crashes. That steady absorption supports metabolic balance in a way that reduces the strain on insulin response systems.

Because pre-diabetes often develops quietly, daily healthy habits help provide support long before symptoms appear. Consistency matters most, and reaching daily fiber goals can be a key starting point for people looking to manage their glucose levels in a natural, food-first approach. 

Small Shifts That Add Up Over Time

The encouraging news is that many small, practical shifts can help stabilize blood sugar levels and lower the risk of pre-diabetes. Simple habits that support glucose stability include:

• Pairing carbohydrates with protein, healthy fats, and fiber at each meal. This helps slow digestion and steady glucose absorption. 
  
  
  JBB Hot Tip: NO NAKED CARBS! 
  
  

• Limiting added sugars and reducing "naked carbs" — foods that deliver fast-absorbing glucose without fiber, good fats, or protein to slow gastric emptying and contribute to satiety.  
  
  

• Avoiding late-night snacking, which can disrupt overnight blood sugar regulation and contribute to sleep issues. 
  
  

• Moving after meals, even with short walks or gentle activity. Brief movement after eating encourages muscles to use glucose as fuel, keeping blood sugar levels more stable. 
  
  
  JBB Hot Tip: Fight the urge to melt into the couch after meals. Make a new rule: NO (post-meal) COUCH-SURFING. Take a brisk walk through your neighborhood or practice gentle stretching! 
  
  

• Planning balanced meals throughout the day to avoid long gaps that may trigger cravings or hunger swings later. 
  
  
  JBB Hot Tip: If you typically consume three meals per day, aim for 10g of fiber at each meal. GOAL: 30g of fiber EVERY DAY! 
  
  

• Keep just better.® prebiotic fiber on hand—at home or when you're out and about. Two tablespoons with meals or snacks provide your body with the support it needs behind the scenes, helping to slow digestion and steady blood sugar levels before those spikes and crashes come knocking! 

These shifts don't require drastic diets or complex plans. They simply support the body's natural ability to regulate glucose more effectively. 

Prevention Is Still the Best Medicine

The most important takeaway is that pre-diabetes is reversible. Early action makes a real difference, even for people who have been told they are “borderline” or “at risk.” Stabilizing glucose today helps protect long-term metabolic health tomorrow.

As knowledge grows about how glucose influences daily life—far beyond diabetes—more people are recognizing the importance of supporting steady glucose patterns before problems begin. 

The better we understand how food, movement, and fiber support glucose regulation, the more empowered we are to take simple steps that help the body stay in balance.

If you have any concerns about pre-diabetes or blood sugar, reach out to your healthcare team and schedule a screening. Catching it early makes all the difference—and gives you more options to support long-term metabolic health.

And remember: small, consistent changes truly make an impact. Live… just better.®!