One in three adults has prediabetes—and most don’t know it. The good news: early changes can prevent or delay Type 2 diabetes.
What to know
- Prediabetes means blood sugar is higher than normal but not yet in the diabetes range.
- Typical lab ranges:
- A1c 5.7–6.4%
- Fasting glucose 100–125 mg/dL (5.6–6.9 mmol/L)
- 2-hour OGTT 140–199 mg/dL (7.8–11.0 mmol/L)
- Risk factors: family history, higher weight, inactivity, certain ethnicities, sleep problems, and conditions like PCOS.
- Lifestyle changes can cut risk by more than half—at any age.
Take action
- Aim for modest weight loss (5–10% of body weight) if advised—small, steady steps matter.
- Move more:
- 150 minutes/week of moderate activity (e.g., brisk walking) + 2+ days of strength training.
- Break up long sitting time with short movement breaks.
- Eat smart:
- Fill half your plate with non-starchy veggies, a quarter with lean protein, a quarter with high‑fiber carbs (whole grains, beans, lentils).
- Choose water or unsweetened drinks; limit sugary beverages and refined carbs.
- Target 25–38 g/day of fiber from foods.
- Track progress:
- Check weight weekly and consider a step counter.
- Recheck A1c or fasting glucose as your clinician recommends (often every 3–12 months).
- Consider a structured program:
- CDC-recognized Diabetes Prevention Programs offer coaching, peer support, and lasting results.
Talk to your doctor about
- Whether you meet criteria for prediabetes and your best follow-up plan.
- Nutrition referral to a registered dietitian.
- Sleep issues, stress, and medications that may affect glucose.
- Whether medications (like metformin) are appropriate for you.
Quick glossary
- Prediabetes: higher-than-normal blood sugar, not yet diabetes.
- OGTT: oral glucose tolerance test; measures response to a sugary drink over 2 hours.
- Insulin resistance: when cells don’t respond well to insulin, common in prediabetes.
Safety note
Educational only. Work with your healthcare professional for a personalized plan.