Prediabetes Basics

Prediabetes Basics

Prediabetes means your blood sugar is higher than normal, but not high enough to be diagnosed as type 2 diabetes. It’s a warning sign—and for many people, it’s a window where small changes can make a big difference.

Why this matters:

  • Prediabetes often has no symptoms
  • It increases risk for type 2 diabetes and heart disease
  • The good news: risk can often be reduced

Know Your Numbers

Prediabetes is commonly diagnosed with one (or more) of these tests:

  • A1C: 5.7%–6.4%
  • Fasting blood glucose: 100–125 mg/dL
  • 2-hour OGTT: 140–199 mg/dL

Different labs and clinicians may interpret results slightly differently—ask your clinician what your result means for you.

What Causes Prediabetes? (Risk Factors)

Prediabetes is usually tied to insulin resistance. Common risk factors include:

  • Family history of type 2 diabetes
  • Being older (risk increases with age)
  • Extra weight (especially around the waist)
  • Low physical activity
  • Sleep issues / sleep apnea
  • PCOS
  • History of gestational diabetes
  • High blood pressure or cholesterol
  • Certain medications (for example: steroids)

Symptoms (Often None)

Most people with prediabetes have no symptoms. Sometimes, especially if blood sugar is trending higher, people may notice:

  • Increased thirst
  • More frequent urination
  • Fatigue
  • Blurry vision

What To Do Next (Simple, Effective Steps)

You don’t need perfection—consistency wins. Start with 1–3 changes you can actually stick with:

Start here:

  • Aim for 150 minutes/week of moderate activity (walking counts)
  • Add strength training 2x/week
  • Build meals around protein + fiber (vegetables, beans/lentils, whole grains)
  • Cut back on sugary drinks (swap to water, seltzer, unsweetened tea)
  • Improve sleep (aim for 7–9 hours)
  • If you drink alcohol, keep it moderate
  • If you smoke, quitting can improve insulin sensitivity

Monitoring & Follow-Up

  • Many clinicians re-check A1C about every 3–12 months, depending on your starting numbers and risk factors.
  • Home glucose meters or CGMs can help some people—but they’re not necessary for everyone.
  • Some people may be candidates for metformin based on risk profile and lab results. Your clinician can help decide.

Myths vs Facts

  • Myth: Prediabetes always turns into diabetes.
    Fact: Many people reduce risk and improve labs with sustainable changes.
  • Myth: You must eliminate carbs.
    Fact: Carb quality, portions, and overall patterns matter more than extremes.
  • Fact: A short walk after meals can help lower post-meal blood sugar.

Explore More (Guides & Next Steps)

We’re building out a full prediabetes series. These links will go live as new posts are published.

Getting Started

  • What is prediabetes? (coming soon)
  • A1C vs fasting glucose vs OGTT (coming soon)
  • Insulin resistance explained (coming soon)
  • What to ask your doctor (coming soon)

Food

  • Meal templates (protein + fiber) (coming soon)
  • Prediabetes-friendly breakfasts (coming soon)
  • Smart carb swaps (coming soon)
  • Label reading 101 (coming soon)

Exercise

  • Walking plan for beginners (coming soon)
  • Strength training basics (coming soon)
  • 10-minute after-meal walk strategy (coming soon)

Lifestyle

  • Sleep and blood sugar (coming soon)
  • Stress and glucose (coming soon)
  • Alcohol and prediabetes (coming soon)

Medical

  • How often to re-check labs (coming soon)
  • When medication (like metformin) is considered (coming soon)
  • Home glucose meters & CGMs: who they help (coming soon)

Medical Disclaimer

This page is for education only and isn’t medical advice. If you’re pregnant, on glucose-lowering medications, or have concerning symptoms, talk with a clinician.