Prediabetes can sound scary, but here’s the truth: you can reverse it. Yes—your blood sugar is higher than normal, but you are not doomed to get diabetes. You still have time to turn things around, especially if you start now.
Prediabetes is your body’s “warning light.” It’s telling you that your blood sugar is creeping up and changes need to be made. The good news? Small everyday habits can lower your blood sugar, protect your health, and help prevent type 2 diabetes.
Let’s walk through the best things you can do—simple steps that really work.
Lose a Little Weight (It Makes a Big Difference)
If you carry extra weight, even losing a small amount can help your body control blood sugar. Research shows that losing just 5–10% of your body weight can bring blood sugar back into the normal range.
For a 200-pound person, that’s only 10–20 pounds.
You don’t have to go on a crazy diet. Just focus on:
- Smaller portions
- Eating more real, whole foods
- Cutting back on sugary snacks and drinks
- Choosing lean protein, fruits, vegetables, and whole grains
Think of your plate like this:
- ½ plate: non-starchy veggies (broccoli, carrots, spinach, peppers)
- ¼ plate: lean protein (fish, chicken, beans, tofu)
- ¼ plate: whole grains (brown rice, quinoa, whole-wheat pasta)
Small changes done every day turn into big results.
Make Exercise a Daily Habit
Exercise is one of the strongest tools for preventing diabetes. You don’t need to join a gym or run a marathon. Just start moving more.
Aim for:
- 30 minutes of activity, 5 days a week (walking, swimming, biking—all good!)
- Strength training twice a week
Building muscle helps your body use insulin better, lowers blood sugar, and burns calories even when you are resting.
Fun ideas:
- A brisk walk after dinner
- Dance videos on YouTube
- Resistance bands at home
- Swimming or water aerobics
- Light weights (even soup cans count!)
Movement doesn’t have to be perfect—just keep it consistent.
Quit Smoking (Your Blood Sugar Will Thank You)
People who smoke are 30–40% more likely to develop type 2 diabetes. Smoking also makes diabetes complications worse.
Quitting is one of the healthiest choices you can make. Talk with your doctor about medications, patches, or support programs that can help you stop for good.
Eat More Vegetables (Your Body Will Love You)
Vegetables are packed with vitamins, minerals, and fiber. They help keep you full without raising your blood sugar. Try to eat 3–5 servings a day.
Choose:
- Spinach
- Broccoli
- Carrots
- Peppers
- Cauliflower
- Green beans
- Kale
Fresh, frozen, or canned (low-sodium) all work.
Fill half your plate with vegetables whenever you can.
Cut Back on Starchy Vegetables
Starchy veggies have nutrients, but they also raise blood sugar faster. Keep them to ¼ of your plate.
These include:
- Potatoes (white and sweet)
- Corn
- Peas
- Winter squash
You don’t have to avoid them—just eat them in smaller amounts.
Snack on Fruit (Nature’s Sweet Treat)
Fruit has natural sugar, but it’s balanced with fiber and nutrients.
Aim for 2–3 servings a day, such as:
- Berries
- Kiwi
- Melons
- Apples
- Oranges
Pair fruit with a protein to prevent blood sugar spikes:
- Apple + peanut butter
- Berries + Greek yogurt
- Banana + almonds
Choose Whole Grains Over Refined Grains
Whole grains still have their fiber, which slows digestion and helps keep blood sugar steady.
Try:
- Oatmeal
- Brown rice
- Whole-wheat bread or pasta
- Quinoa
- Whole-grain tortillas
When buying packaged foods, look for the word “whole” before the grain.
Add Nuts and Seeds
Nuts and seeds are full of healthy fats and fiber. But they are high in calories, so stick to one small handful (about 1 ounce).
Good choices include:
- Walnuts
- Pistachios
- Cashews
- Almonds
- Sunflower seeds
- Pumpkin seeds
Choose unsalted versions to keep sodium down.
Add Protein to Every Meal
Protein helps you stay full and prevents quick blood sugar spikes.
Great choices:
- Eggs
- Chicken or turkey
- Fish (especially salmon or tuna)
- Beans and lentils
- Greek yogurt
- Low-fat dairy
- Tofu or tempeh
Try to have some protein in every meal and snack.
Skip Sugary Drinks
Sugary drinks spike blood sugar fast because they don’t have fiber or protein.
Try to avoid:
- Soda
- Sweet tea
- Fruit juice
- Lemonade
- Energy drinks
- Sweetened coffee drinks
- Mixed alcoholic cocktails
Choose instead:
- Water
- Sparkling water
- Unsweetened tea
- Coffee without sugar
- Fruit-flavored water (just add lemon or berries)
Limit Added Sugars
Use the 5–20 rule on food labels:
- 5% or less daily value of added sugar = LOW (good!)
- 20% or more = HIGH (put it back)
Added sugar hides in surprising places:
- Flavored yogurt
- Ketchup
- Granola bars
- Packaged oatmeal
- Jelly
- Salad dressing
Reading labels is one of the easiest ways to control your blood sugar.
Don’t Skip Breakfast
Eating within 2 hours of waking up helps with steady blood sugar during the day.
Choose balanced meals like:
- Eggs + veggies
- Oatmeal + berries
- Greek yogurt + nuts
- Whole-grain toast + peanut butter
Skipping meals can lead to overeating later—and higher blood sugar.
Ask a Dietitian for Help
A registered dietitian can help you make a simple, realistic eating plan that fits your life. You don’t have to figure this out alone.
Healthy Eating Patterns to Try
These eating plans can help prevent diabetes:
- Mediterranean diet
- Plant-based diet
- DASH diet
Choose the one that feels easiest and most enjoyable.
Medication: When You Might Need It
Not everyone needs medication for prediabetes, but some people do. Your doctor may prescribe metformin if you have:
- Low HDL (“good”) cholesterol
- High triglycerides
- A family history of diabetes
- Extra weight
- High blood sugar despite lifestyle changes
Medication works best along with lifestyle changes—not instead of them.