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Prediabetes means blood sugar levels are higher than normal but not yet in the diabetes range. It is common in the United States, and many people don't know they have it.

The good news is that prediabetes does not automatically mean you will develop type 2 diabetes. Early identification and sustainable lifestyle changes can help delay or prevent progression. The American Diabetes Association's 2026 Standards of Care recommend lifestyle interventions, including healthy eating and regular physical activity, for people at high risk.

What Is Prediabetes?

Prediabetes is a condition in which blood glucose levels are above the normal range but below the threshold used to diagnose diabetes.

According to the American Diabetes Association's 2026 criteria, prediabetes can include:

• A1C: 5.7%–6.4%
• Fasting blood glucose: 100–125 mg/dL
• 2-hour glucose during an oral glucose tolerance test: 140–199 mg/dL

A healthcare professional should interpret test results and determine whether additional testing is appropriate.

1. Get Tested If You're at Risk

Prediabetes often doesn't cause obvious symptoms.

The ADA recommends considering screening based on age and risk factors. For adults without additional risk factors, screening generally begins at age 35. Adults with overweight or obesity plus certain risk factors may need testing earlier.

Risk factors can include:

• Family history of diabetes
• Physical inactivity
• High blood pressure
• Previous gestational diabetes
• Polycystic ovary syndrome
• Certain cholesterol abnormalities
• Overweight or obesity

Ask a healthcare professional whether you should be tested.

2. Choose a Healthy Eating Pattern

There isn't one perfect diet for everyone with prediabetes.

The ADA's 2026 recommendations support evidence-based eating patterns, including Mediterranean-style and lower-carbohydrate approaches, depending on individual needs and preferences.

Build meals around foods such as:

• Vegetables
• Fruits
• Beans and lentils
• Whole grains
• Nuts and seeds
• Fish
• Lean protein
• Minimally processed foods

Try to reduce your intake of highly processed foods and sugar-sweetened beverages.

3. Be More Physically Active

Regular physical activity can improve insulin sensitivity and support blood sugar management.

The ADA recommends at least 150 minutes per week of moderate-intensity physical activity for adults at high risk of type 2 diabetes.

Examples include:

• Brisk walking
• Cycling
• Swimming
• Dancing
• Recreational sports

You can spread activity throughout the week rather than doing it all at once.

4. Reduce Long Periods of Sitting

Being active doesn't only mean exercising.

If you spend long periods sitting, taking regular movement breaks can also be useful.

Try:

• Standing up periodically
• Walking during breaks
• Taking short walks after meals
• Doing household activities
• Choosing stairs when practical

The ADA notes that breaking up prolonged sedentary time can help with glucose levels.

5. Work Toward a Healthier Weight If Recommended

For adults with overweight or obesity who are at high risk of type 2 diabetes, the ADA recommends diabetes-prevention programs that aim for a sustained 5–7% reduction in initial body weight through healthy eating and physical activity.

This should be approached gradually and with appropriate professional guidance rather than through extreme diets.

6. Choose Water More Often

Sugar-sweetened beverages can add substantial amounts of added sugar to the diet.

Choosing water or other unsweetened beverages more often can be a simple way to reduce added sugar intake.

Examples include:

• Water
• Sparkling water without added sugar
• Unsweetened tea
• Unsweetened coffee

7. Get Enough Sleep

Sleep is an important part of overall metabolic health.

A consistent sleep schedule and adequate sleep can make it easier to maintain healthy eating and activity habits.

If you regularly have problems sleeping or feel extremely tired during the day, talk with a healthcare professional.

8. Don't Rely on Supplements or “Blood Sugar Cures”

There is no single supplement, tea, food or home remedy that can guarantee prevention of type 2 diabetes.

Be particularly cautious about products marketed as a “natural cure” for prediabetes.

Evidence-based prevention focuses on healthy eating, physical activity, weight management when appropriate, monitoring and medical care.

9. Consider a Diabetes Prevention Program

For people at high risk, structured diabetes prevention programs can provide support with nutrition, physical activity and sustainable lifestyle changes.

The CDC's National Diabetes Prevention Program is designed to help people at high risk of developing type 2 diabetes make lifestyle changes that can delay or prevent the disease.

10. Keep Monitoring Your Health

If you've been diagnosed with prediabetes, don't simply ignore it.

The ADA recommends monitoring people with prediabetes for progression to diabetes at least annually, with testing frequency adjusted according to individual risk.

Regular follow-up can help identify changes early.

Can Prediabetes Be Reversed?

Prediabetes can improve, and some people can return their blood sugar measurements to the normal range.

However, it's better to think about long-term risk reduction rather than searching for a quick cure.

Healthy eating, physical activity, weight management when appropriate and regular medical follow-up can help reduce the risk of progressing to type 2 diabetes.

What Foods Should You Eat With Prediabetes?

Focus on an overall balanced eating pattern rather than one “superfood.”

Good options can include:

• Non-starchy vegetables
• Beans and lentils
• Whole grains
• Nuts and seeds
• Fish
• Lean proteins
• Whole fruits
• Plain or unsweetened dairy products

Portion sizes and individual nutritional needs also matter.

What Foods Should You Limit?

Consider limiting foods and drinks that provide large amounts of added sugar or are highly processed.

Examples include:

• Sugary sodas
• Sweetened energy drinks
• Candy
• Desserts
• Highly processed snack foods
• Refined-grain foods eaten frequently in large portions

You don't necessarily have to completely eliminate every food you enjoy. Sustainable eating habits are generally easier to maintain than extreme restrictions.

Frequently Asked Questions

What is the A1C range for prediabetes?

An A1C of 5.7%–6.4% is within the ADA's prediabetes range.

Can prediabetes go away?

Blood glucose levels can improve, and some people with prediabetes return to the normal range. Maintaining healthy habits remains important because risk can return.

What is the best exercise for prediabetes?

There isn't one exercise that is best for everyone. Regular moderate-intensity activity such as brisk walking can be effective, and resistance training can also be incorporated into a diabetes-prevention plan.

Can drinking water cure prediabetes?

No. Water is a healthy beverage choice, but it is not a cure for prediabetes.

Does prediabetes always become diabetes?

No. Prediabetes increases the risk of type 2 diabetes, but progression is not inevitable. Early lifestyle intervention can help delay or prevent type 2 diabetes.

How often should people with prediabetes be tested?

The ADA recommends testing people with prediabetes at least annually, with frequency adjusted according to individual risk.

Final Thoughts

Prediabetes is an important warning sign, but it doesn't mean that type 2 diabetes is inevitable.

Getting tested when appropriate, eating a balanced diet, staying physically active, reducing prolonged sitting, maintaining a healthy weight when appropriate, getting adequate sleep and keeping regular medical appointments can all support better metabolic health.

If you've been diagnosed with prediabetes, talk with a healthcare professional about a prevention plan that's appropriate for you.

Medical Disclaimer: This article is for general educational purposes only and is not medical advice. It does not replace diagnosis, treatment or individualized guidance from a qualified healthcare professional. Do not start, stop or change medication based solely on information in this article.