Prediabetes: Easy & Effective Ways to Keep Blood Sugar in Check

At the gym this week a friend shared that their A1c was 8.7 and that he was now reading food labels and was cutting back on sugar.  So many Americans are finding their fasting blood glucose levels are higher than normal and their A1c level is high.  Many Americans have either prediabetes or type 2 diabetes. 

How many Americans have prediabetes or type 2 diabetes? 

Prediabetes is becoming increasingly common with 97.6 million Americans (38%) with prediabetes meaning they have blood sugar levels above normal but not high enough to be diagnosed with type 2 diabetes.  Those with higher levels have type 2 diabetes.  According to the Centers for Disease Control and Prevention (CDC) an estimated 34.2 million Americans (10.5%) have type 2 diabetes as of 2020. 

Can prediabetes be reversed? 

Prediabetes can be thought of as a warning sign for type 2 diabetes.  The good news is that prediabetes can be reversed with lifestyle changes such as losing weight if overweight, exercising and adopting a healthy diet. 

What are normal A1c and fasting blood glucose levels?

A1c measures your average blood glucose levels over the past 2-3 months.   As indicated in the figure, one has prediabetes if their A1c is 5.7%-6.4%.  Compare this to a fasting blood sugar level that measures the sugar (glucose) in your blood at the time your blood was drawn.  Normal fasting blood sugar levels are below 100 mg/dl and from 100-125 mg/dl is classified as prediabetes.  From 126 mg/dl is classified as diabetes. 

What are some dietary and lifestyle changes you can make to lower A1c and reduce your blood sugar levels?  (Before making dietary changes or adding exercise, it is important to get guidance from your healthcare provider.) 

• Healthier Eating – besides reading labels for added sugar in foods here are some tips:
• Fiber:  Aim for 25-30 grams of fiber a day.  Why fiber?  Fiber in foods won’t raise your blood sugar as our bodies can’t digest fiber.  But fiber slows down digestion and absorption of sugars which can help prevent blood sugar spikes after meals.  See:  How to add more fiber to your diet.  Remember, “fiber is a diabetic friendly carbohydrate.” 
• Lean Protein: choose lean protein foods like fish, chicken, and beans.
• Whole Grains: watching carbs is a good thing but whole grains are carbs you want in your diet as whole grains provide fiber and lots of nutrients.  Whole grain cereals, whole grain crackers, brown rice, oatmeal, and quinoa.  There are even chips that are whole grain.  (See:  Add some healthy carbs to your day) 
• Limit Drinks with Added Sugar: limit soda, sports drinks, fruit drinks like SunnyD.  Instead drink plain water, unsweetened tea or diet drinks.  (See:  Is hidden sugar sneaking into your diet?) 
• Watch Portion Sizes: Especially eating out when portions can be large. 
• Exercise: Your body burns sugar (glucose) for fuel.  When you exercise your body takes glucose from your blood, your muscles and liver and burns it as fuel for your cells.  Thus, lowering your blood sugar levels.  According to the American Diabetes Association, “Physical activity can lower your blood glucose up to 24 hours or more after your workout by making your body more sensitive to insulin.” 
• Walking for 30 minutes a day can lower blood sugar levels, especially if you walk after meals.  "Walking, particularly after meals, can help prevent or reduce the rapid rise in blood sugar levels that often occur after eating, especially high-carbohydrate meals”.  Don’t have time for a long walk?  Even a short walk of 2-5 minutes after eating can reduce blood sugar levels. 
• Aerobic Exercise:  During aerobic exercise your body utilizes blood glucose as energy to fuel your workout.  This helps reduce blood sugar levels while you exercise and for up to 24 hours after you workout. 
• Strength Training:  Adding some strength training is also beneficial for individuals with diabetes, especially type 2.  Studies have shown that strength training improves how your body handles insulin, resulting in better utilization of glucose.  Like aerobic exercise, strength training also helps regulate blood sugar levels for longer periods post exercise, potentially up to 24 hours. 
• Hydration: drinking plenty of water during the day not only supports kidney function but also blood sugar regulation. 
• Weight Management:  Even modest weight loss of 5-10% of your body weight can significantly improve A1c levels. 

In conclusion, taking control of blood sugar levels is more than just a health goal—it is a commitment to a better, more energized lifestyle.  Whether it is making small changes like reducing added sugars or adopting a more active routine, every step counts.  The great news is that prediabetes can be reversed, and managing type 2 diabetes is possible with the right habits.  If you or someone you know is facing higher blood sugar levels, the power to make changes is in your hands.  Start today, stay consistent, and celebrate your progress along the way. 

Sources:  Prediabetes , CDC , A1c , fasting blood sugar , fasting blood sugar , changes, Fiber , How to add more fiber to your diet , Add some healthy carbs to your day , Is hidden sugar sneaking into your diet? , American Diabetes Association ,  walk, short walk , aerobic exercise , strength training , water , weight loss  Image sources:  CDC prediabetes , Fasting blood sugar levels  , Understanding A1c levels