Is Your Glucose Level in the Prediabetes Range? Here's What to Do

30 Aug 2025

Is Your Glucose Level in the Prediabetes Range? Here's What to Do Prediabetes is a health condition where blood glucose levels are higher than normal ...

Is Your Glucose Level in the Prediabetes Range? Here's What to Do

Prediabetes is a health condition where blood glucose levels are higher than normal but not high enough to be classified as type 2 diabetes. Recognizing that your glucose levels are in this "gray area" is crucial because it provides a window of opportunity to make lifestyle changes that can prevent or delay the onset of full-blown diabetes. Many people with prediabetes don't even know they have it, making awareness and proactive steps essential.

Why Prediabetes Matters

Prediabetes isn't just a stepping stone to diabetes; it's a health risk in itself. Even at elevated glucose levels that don't meet the diagnostic criteria for diabetes, long-term damage to your body—particularly the heart and circulatory system—can still occur. According to the Centers for Disease Control and Prevention (CDC), more than 88 million American adults have prediabetes, and most are unaware of their condition. Identifying and addressing prediabetes early can significantly reduce your risk of developing type 2 diabetes, heart disease, and stroke.

| Aspect | Prediabetes | Type 2 Diabetes | |-----------------|----------------------------------------------|----------------------------------------------| | Blood Sugar | Higher than normal, but not diabetic levels | Consistently high blood sugar levels | | Risk | High risk of developing type 2 diabetes | Increased risk of heart disease, nerve damage | | Reversibility | Often reversible with lifestyle changes | Requires ongoing management |

Understanding Glucose Levels and Testing

Knowing your glucose levels is the first step toward understanding your risk and taking appropriate action. Here's a breakdown of the key blood glucose measurements and what they signify:

Common Tests for Blood Glucose:

  1. Fasting Plasma Glucose (FPG):

    • Procedure: This test measures your blood glucose after an overnight fast (at least 8 hours).
    • Normal: Less than 100 mg/dL
    • Prediabetes: 100 to 125 mg/dL
    • Diabetes: 126 mg/dL or higher

    • Oral Glucose Tolerance Test (OGTT):

    • Procedure: This test measures your blood glucose after you fast for at least 8 hours and then drink a sugary liquid. Blood glucose levels are checked 2 hours later.

    • Normal: Less than 140 mg/dL
    • Prediabetes: 140 to 199 mg/dL
    • Diabetes: 200 mg/dL or higher

    • A1C Test:

    • Procedure: Also known as hemoglobin A1c, this test measures your average blood glucose levels over the past 2-3 months.

    • Normal: Less than 5.7%
    • Prediabetes: 5.7% to 6.4%
    • Diabetes: 6.5% or higher

It's important to note that these tests should be performed by a healthcare professional for accurate diagnosis. If you have risk factors for diabetes, such as obesity, a family history of diabetes, or symptoms like increased thirst or frequent urination, you should consider getting tested.

Lifestyle Changes: Your First Line of Defense

If your glucose levels fall within the prediabetes range, the good news is that lifestyle changes can have a profound impact. These adjustments focus on diet, exercise, and weight management—all working synergistically to improve your insulin sensitivity and lower your blood sugar.

Dietary Modifications

Your diet plays a crucial role in managing blood sugar levels. The key is to focus on balanced meals, portion control, and choosing foods that have a minimal impact on your glucose.

Key Dietary Strategies:

  1. Reduce Processed Foods:

    • Processed foods are often high in added sugars, unhealthy fats, and sodium, which can wreak havoc on your blood sugar levels. Examples include sugary cereals, packaged snacks, and fast food.
    • Instead: Opt for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.

    • Limit Sugary Drinks:

    • Beverages like soda, juice, and sweetened coffee can cause rapid spikes in blood sugar.

    • Instead: Drink water, unsweetened tea, or sparkling water with a squeeze of lemon or lime.

    • Focus on Fiber:

    • Fiber helps slow down the absorption of sugar in your bloodstream, keeping your blood sugar levels more stable.

    • Sources: Include foods like whole grains, legumes, fruits, and vegetables in your diet.

    • Choose Complex Carbohydrates:

    • Complex carbs like whole grains and non-starchy vegetables take longer to digest than simple carbs, preventing sharp rises in blood sugar.

    • Examples: Brown rice, quinoa, oats, broccoli, and spinach.

    • Practice Portion Control:

    • Eating large portions can lead to elevated blood sugar levels. Be mindful of your portion sizes, and use smaller plates if needed.

    • Tip: Use measuring cups and spoons to accurately portion out your meals.

Sample Meal Plan:

| Meal | Food | Portion Size | |-----------|-----------------------------------------|---------------------------| | Breakfast | Oatmeal with berries and nuts | 1/2 cup cooked oatmeal, 1/2 cup berries, 1 tbsp nuts | | Lunch | Grilled chicken salad with mixed greens | 4 oz grilled chicken, 2 cups mixed greens | | Dinner | Baked salmon with roasted vegetables | 4 oz baked salmon, 1 cup roasted vegetables | | Snacks | Apple slices with almond butter | 1 apple, 2 tbsp almond butter |

Exercise: Move Your Way to Better Health

Regular physical activity is another cornerstone of prediabetes management. Exercise helps your body use insulin more efficiently, which can lower blood sugar levels.

Exercise Recommendations:

  1. Aerobic Exercise:

    Related reading: Continuous Glucose Monitor Cgm 101 A Game Changer For Diabetes Control

    • Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This can include brisk walking, jogging, cycling, or swimming.
    • Benefits: Improves cardiovascular health, reduces insulin resistance, and helps with weight management.

    • Strength Training:

    • Include strength training exercises at least twice a week, working all major muscle groups.

    • Benefits: Increases muscle mass, which helps improve glucose metabolism.

    • Break Up Sedentary Time:

    • Even if you exercise regularly, prolonged sitting can negatively impact your health. Take frequent breaks to stand up and move around throughout the day.

    • Tips: Set a timer to remind you to get up and stretch every 30 minutes, or try a standing desk.

Example Exercise Routine:

| Day | Activity | Duration | Intensity | |----------|-----------------------------|---------------|---------------| | Monday | Brisk walking | 30 minutes | Moderate | | Tuesday | Strength training (full body) | 45 minutes | Moderate | | Wednesday| Rest | - | - | | Thursday | Cycling | 30 minutes | Moderate | | Friday | Strength training (full body) | 45 minutes | Moderate | | Saturday | Swimming | 30 minutes | Moderate | | Sunday | Rest | - | - |

Weight Management

If you're overweight or obese, losing even a small amount of weight can make a big difference in managing prediabetes. Studies have shown that losing 5-7% of your body weight can significantly reduce your risk of developing type 2 diabetes.

Related reading: Living With Diabetes A Guide To Thriving And Taking Control

Strategies for Weight Loss:

  1. Set Realistic Goals:

    • Aim for gradual weight loss of 1-2 pounds per week.
    • Tip: Break down your weight loss goals into smaller, more manageable steps.

    • Track Your Food Intake:

    • Keep a food diary or use a food tracking app to monitor your calorie intake and identify areas for improvement.

    • Tools: MyFitnessPal, Lose It!, or pen and paper.

    • Increase Physical Activity:

    • Combine dietary changes with regular exercise to create a calorie deficit and promote weight loss.

    • Seek Support:

    • Consider working with a registered dietitian or personal trainer for personalized guidance and support.

    • Resources: Find a local dietitian through the Academy of Nutrition and Dietetics.

Medical Interventions and Monitoring

While lifestyle changes are the primary approach to managing prediabetes, certain medical interventions and regular monitoring are also essential.

Medications

In some cases, your doctor may recommend medication to help manage your blood sugar levels. Metformin is a commonly prescribed drug for prediabetes, particularly for those who are at high risk of developing diabetes.

Considerations for Medication:

  1. Discuss with Your Doctor:

    • Talk to your healthcare provider about the potential benefits and risks of medication.

    • Combine with Lifestyle Changes:

    • Medication is most effective when combined with healthy lifestyle habits.

    • Regular Monitoring:

    • If you're taking medication, your doctor will likely monitor your blood sugar levels regularly to assess the effectiveness of the treatment.

Regular Monitoring

Even if your glucose levels are currently in the prediabetes range, it's essential to monitor them regularly to track your progress and make any necessary adjustments to your treatment plan.

Recommendations for Monitoring:

  1. Regular Check-Ups:

    • Visit your doctor for regular check-ups, including blood glucose testing.

    • Self-Monitoring:

      Related reading: How To Manage Blood Sugar Naturally A Complete Guide

    • Consider using a home glucose meter to monitor your blood sugar levels between doctor visits.

    • Track Your Progress:

    • Keep a log of your blood glucose readings, diet, exercise, and weight to track your progress and identify any patterns.

Taking Action: A Step-by-Step Guide

Taking control of your health when you're in the prediabetes range can feel overwhelming. Here's a step-by-step guide to help you get started:

  1. Get Tested:

    • If you haven't already, get your blood glucose levels tested by a healthcare professional.

    • Evaluate Your Risk:

    • Understand your risk factors for developing type 2 diabetes.

    • Set Realistic Goals:

    • Establish achievable goals for diet, exercise, and weight loss.

    • Implement Lifestyle Changes:

    • Start making small, sustainable changes to your diet and exercise routine.

    • Monitor Your Progress:

    • Track your blood glucose levels, diet, exercise, and weight to assess your progress.

    • Seek Support:

    • Enlist the help of a registered dietitian, personal trainer, or support group for guidance and encouragement.

    • Regular Check-Ups:

    • Schedule regular check-ups with your doctor to monitor your progress and make any necessary adjustments to your treatment plan.

Prediabetes doesn't have to be a life sentence to diabetes. With proactive lifestyle changes, regular monitoring, and support from healthcare professionals, you can effectively manage your blood sugar levels and significantly reduce your risk of developing type 2 diabetes.