In This ArticleView AllIn This ArticleWhat Is Prediabetes?Eat High-Fiber FoodsGet ActiveMaintain a Healthy WeightPrioritize Sleep & Stress ManagementMonitor Your Blood Sugar
In This ArticleView All
View All
In This Article
What Is Prediabetes?
Eat High-Fiber Foods
Get Active
Maintain a Healthy Weight
Prioritize Sleep & Stress Management
Monitor Your Blood Sugar
Close
Photo:Getty Images
Getty Images
If you recently received a prediabetes diagnosis, you’re far from alone. According to the National Institutes of Health, more than 1 in 3 U.S. adults are living withprediabetes.The good news? Finding out you have prediabetes is a wake-up call, not a life sentence. Research shows that making healthy lifestyle changes can significantly reduce your risk of progressing to type 2 diabetes.
But with so much conflicting information online, knowing what healthy changes to make can be challenging. Fortunately, we have you covered. Read on for five practical, doctor-recommended steps to take after being diagnosed with prediabetes.
These 8 Things Could Increase Your Prediabetes Risk, According to Experts
Prediabetes is a condition where blood sugar levels are elevated but not high enough to be diagnosed as diabetes.It’s often detected through blood tests such as the A1C test, which measures average blood sugar levels over the past three months.
“An A1C between 5.7% and 6.4% indicates prediabetes,” explainsJonathan Kaplan, M.D., founder and CEO of BuildMyHealth. “Fasting glucose levels between 100 and 125 mg/dL can [also] signal prediabetes.”
Prediabetes is like a “check engine light” for your body, signaling that it’s time to make changes before serious complications develop. But with the right steps, you can prevent or delay the onset of type 2 diabetes.
8 Simple Ways to Help Reverse Prediabetes
1. Eat High-Fiber Foods
According to the Centers for Disease Control and Prevention, eatingfiber-rich foodscan slow the absorption of sugar into your bloodstream and help keep blood sugar levels stable.Kaplan recommends aiming for 25 to 30 grams of fiber daily and spreading it across your meals, starting with breakfast. “One pattern I’ve noticed is that patients who start their day with high-fiber foods have better blood sugar distribution throughout the day,” he says.
2. Get Active
3. Maintain a Healthy Weight
A healthy body weight is essential for managing diabetes. But Kaplan points out that it’s not just about losing weight. It’s also about focusing on body composition. “Although a 5% to 7% weight loss is often recommended, I’ve found that concentrating on body composition yields greater success,” he says. He recommends combining resistance training with a weight-management plan for optimal results.
Rather than obsessing over the number on the scale, consider setting what Kaplan calls “process goals.” For example, aim for a daily step count or a certain number of weekly strength-training sessions. This approach can support long-term success without the pressure of hitting a specific weight.
4. Prioritize Sleep and Stress Management
5. Monitor Your Blood Sugar Regularly
Even if your doctor hasn’t prescribed a blood glucose monitor, tracking your blood sugar levels at home is a good idea, especially after meals. “Monitoring blood sugar helps patients see how their body reacts to different foods and activities in real time,” says Kaplan. Continuous glucose monitors (CGMs) may be recommended for some people as they provide detailed data throughout the day.
The Bottom Line
A prediabetes diagnosis doesn’t mean developing diabetes is inevitable. By making proactive lifestyle changes, such as eating more fiber, increasing physical activity, maintaining a healthy weight, prioritizing sleep, reducing stress and monitoring your blood sugar, you can take control of your health and reduce your type 2 diabetes risk. As always, talk to your health care provider about developing a personalized plan that’s right for you.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.Diabetes Statistics.
Alvarez S, Coffey R, Mathias PM, et al.Prediabetes. In:StatPearls.StatPearls Publishing; 2024.
National Institutes of Health. National Institute of Diabetes and Digestive and Kidney Diseases.The A1C Test & Diabetes.
Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.
American Diabetes Association.Blood Glucose and Exercise.
Tiwari R, Tam DNH, Shah J, et al.Effects of sleep intervention on glucose control: A narrative review of clinical evidence.Prim Care Diabetes. 2021;15(4):635-641. doi:10.1016/j.pcd.2021.04.003
Obaya HE, Abdeen HA, Salem AA, et al.Effect of aerobic exercise, slow deep breathing and mindfulness meditation on cortisol and glucose levels in women with type 2 diabetes mellitus: a randomized controlled trial.Front Physiol. 2023;14:1186546. doi:10.3389/fphys.2023.1186546
