The question “Hey, how’s your A1C?” can land like a punch if your last test came back in the prediabetes range. You might feel fine, yet suddenly you’re hearing words like “borderline,” “insulin resistance,” and “lifestyle changes” tossed around as if you’ve already crossed into diabetes.


If that’s you, you’re not alone—and you’re not doomed. Prediabetes is a warning light, not a life sentence. With the right information and realistic shifts to what you eat, how you move, and how you sleep and manage stress, you can often steer your A1C back toward a healthier range.


This guide pulls together what research says about prediabetes, plus what actually works in everyday life—especially when you’re busy, overwhelmed, and maybe a little scared.


What Your A1C Really Tells You About Blood Sugar

Your A1C (also called HbA1c) is a blood test that estimates your average blood sugar over the past two to three months. Instead of a single fasting reading, it gives a long-term picture.


  • Normal A1C: below 5.7%
  • Prediabetes: 5.7% to 6.4%
  • Type 2 diabetes: 6.5% or higher (confirmed by repeat testing)

Prediabetes means your blood sugar is higher than ideal, but not high enough for a diabetes diagnosis. It’s a signal that your body is having a harder time handling glucose—often because of insulin resistance.



Person at a kitchen counter preparing a healthy meal while reviewing blood test results
Understanding your A1C is the first step toward taking charge of prediabetes.

Why Prediabetes Happens: More Than Just Sugar and Willpower

There’s no single cause of prediabetes. Research shows it usually develops from a mix of genetics, age, body weight, diet, activity level, sleep, and stress. Some factors you can’t change; others you can influence over time.


Common contributors to prediabetes

  • Family history: A parent or sibling with type 2 diabetes increases your risk.
  • Age: Risk rises after about age 45, though more young adults and teens are affected now.
  • Weight and body fat distribution: Extra fat around the abdomen is closely tied to insulin resistance.
  • Low physical activity: Sitting most of the day makes it harder for muscles to use glucose.
  • Diet high in refined carbs and sugary drinks: Frequent spikes in blood sugar push the body’s insulin system hard.
  • Sleep problems and chronic stress: Both can drive up hormones that worsen insulin resistance.

“More than 1 in 3 American adults has prediabetes, and most don’t know it. The good news is that with modest weight loss and regular physical activity, many people can prevent or delay type 2 diabetes.”

— Centers for Disease Control and Prevention (CDC)

None of this is about blame. Prediabetes is common in environments where highly processed food is everywhere and many jobs keep us seated for hours. The point isn’t guilt—it’s understanding where you actually have leverage.


A Real-Life Story: From “Borderline” to Better Numbers

Consider “Maria,” a 52-year-old office manager whose routine labs showed an A1C of 6.1%. Her doctor told her she had prediabetes and suggested she “lose some weight and cut carbs.” Maria left the appointment worried and unsure what to eat.


Instead of trying a crash diet, Maria and her dietitian focused on small, sustainable changes:

  1. Adding a protein source to breakfast (Greek yogurt or eggs) instead of just toast or a pastry.
  2. Taking a 10–15 minute walk after lunch most days of the week.
  3. Swapping sugary sodas for sparkling water or unsweetened iced tea.
  4. Pre-planning three balanced dinners per week with vegetables and whole grains.

Over six months, Maria lost about 10 pounds—not by starving herself, but by reorganizing her plate and moving more. Her next lab: A1C down to 5.7%. Still something to keep an eye on, but clearly headed in the right direction.



What to Eat When You’re Prediabetic: Practical, Real-World Strategies

You don’t need a perfect diet to improve your A1C. The goal is to smooth out blood sugar spikes and support insulin sensitivity with foods you can realistically eat most days.


1. Build a “blood-sugar-friendly” plate

A simple visual tool many diabetes educators use is the “balanced plate”:

  • ½ plate: Non-starchy vegetables (broccoli, salad, peppers, green beans, cauliflower, zucchini).
  • ¼ plate: Lean protein (fish, chicken, tofu, beans, lentils, eggs, Greek yogurt).
  • ¼ plate: High-fiber carbs (quinoa, brown rice, barley, whole-grain pasta, sweet potatoes, beans).
  • Plus: A small amount of healthy fat (olive oil, avocado, nuts, seeds).

Top view of a balanced meal with vegetables, protein, and whole grains on a plate
A balanced plate with vegetables, protein, and whole grains can help stabilize blood sugar.

2. Prioritize fiber and protein

Both fiber and protein slow down how quickly carbs hit your bloodstream.

  • Add beans or lentils to soups, salads, or tacos.
  • Choose whole fruits over juices; keep the skin on apples and pears when possible.
  • Include a source of protein at every meal—fish, poultry, eggs, tofu, tempeh, Greek yogurt, cottage cheese, beans.

3. Rethink carbs, don’t eliminate them

Carbohydrates aren’t the enemy; highly refined carbs and large portions are the usual culprits. Many people do well by:

  • Switching from white bread, rice, and pasta to whole-grain versions.
  • Saving sweets for planned treats instead of daily habits.
  • Pairing carbs with protein and fat (for example, an apple with peanut butter instead of alone).

4. Watch sugary drinks and “hidden sugars”

Sugary drinks are strongly linked with type 2 diabetes risk. Even fruit juices can spike blood sugar quickly.

  • Gradually cut down on soda, sweet tea, and energy drinks.
  • Flavor water with lemon, lime, berries, or cucumber.
  • Check labels for added sugars in yogurts, sauces, cereals, and flavored coffees.


Movement That Helps Lower A1C (Without Living at the Gym)

Physical activity acts like a “shortcut” for glucose into your muscles, even when insulin isn’t working perfectly. You don’t need intense workouts to see benefits—consistency matters more than intensity.


Evidence-based movement goals

  • Aim for: about 150 minutes per week of moderate activity (like brisk walking), if your provider says it’s safe.
  • Include strength training: at least 2 days per week to build muscle, which improves insulin sensitivity.
  • Break up sitting time: stand, stretch, or walk for a couple of minutes every 30–60 minutes.

Easy ways to get started

  1. Take a 10-minute walk after one or two meals daily.
  2. Use stairs instead of elevators when possible.
  3. Do simple bodyweight exercises at home—squats to a chair, wall push-ups, or light resistance band work.
  4. Turn phone calls into “walk and talk” time.

Short walks after meals can significantly help your body manage blood sugar.

Beyond Food and Exercise: Sleep, Stress, and Medications

Prediabetes is about more than carbs and steps. Poor sleep and chronic stress can nudge your A1C upward, even if your diet isn’t terrible.


Sleep: your under-rated metabolic ally

  • Adults generally need 7–9 hours of quality sleep per night.
  • Irregular bedtimes, sleep apnea, and frequent night shifts are linked with higher diabetes risk.
  • Talk to your provider if you snore loudly, gasp in sleep, or wake unrefreshed—these can be signs of sleep apnea.

Stress and blood sugar

Chronic stress raises hormones like cortisol, which can increase blood sugar over time. You can’t remove all stress, but you can improve how your body handles it.

  • Try 5 minutes of deep breathing or mindfulness once or twice a day.
  • Use short walks as “reset breaks” when your stress spikes.
  • Stay connected with supportive friends or family; social support matters.

When medication is part of the plan

Some people with prediabetes are prescribed medications like metformin, especially if they’re at high risk of progressing to type 2 diabetes. Large studies have shown metformin can modestly reduce this risk, particularly in younger adults with higher body weight.



Common Obstacles (and How to Actually Overcome Them)

Knowing what to do is one thing; fitting it into real life is another. Here are frequent hurdles people with prediabetes face—and practical ways around them.


“I don’t have time to cook.”

  • Keep backup meals: rotisserie chicken, bagged salad, microwavable frozen vegetables, and canned beans.
  • Batch-cook one grain (like brown rice or quinoa) and one protein on weekends.
  • Use a slow cooker or pressure cooker to make big batches of chili, soups, or stews.

“Healthy food is expensive.”

  • Choose frozen vegetables and fruits—nutritious and often cheaper than fresh.
  • Buy beans, lentils, oats, and brown rice in bulk.
  • Plan meals around sales at your local store, focusing on whole foods over ultra-processed snacks.

“I fall off the wagon and feel like I’ve failed.”

  • Shift from an “all-or-nothing” mindset to a “next choice” mindset.
  • Expect setbacks—they’re part of change, not proof you can’t do it.
  • Track non-scale victories, like more energy, better sleep, or lower blood pressure.

Person writing goals and health notes in a journal at a table
Tracking small, realistic goals can make lifestyle changes feel manageable instead of overwhelming.

Before and After: What Changes in Real Life (Not Just the Lab)

While everyone’s numbers respond differently, lifestyle changes for prediabetes often lead to more than just a lower A1C.


Area Before Changes After Consistent Changes*
A1C In prediabetes range (5.7–6.4%) May trend down toward normal, stay stable, or rise more slowly
Daily energy Afternoon crashes, heavy reliance on caffeine and sweets More steady energy, fewer urgent sugar cravings
Mood & sleep Poor sleep, irritability under stress Improved sleep quality and stress tolerance
Long-term risk Higher risk of progressing to type 2 diabetes Lower risk when changes are maintained

*Changes typically appear over months, not days, and vary from person to person.


Older adult smiling while preparing vegetables in a bright kitchen
The most meaningful “after” often isn’t just better lab results—it’s feeling better in your everyday life.

What the Science Says About Reversing Prediabetes

One of the most influential studies on prediabetes is the Diabetes Prevention Program (DPP), which followed thousands of adults at high risk for type 2 diabetes.


  • Participants who made intensive lifestyle changes (healthy eating, more activity, modest weight loss) reduced their risk of developing type 2 diabetes by about 58%.
  • Those given metformin reduced their risk by about 31%, with stronger effects in some groups (younger adults with higher body weight).

Many people in the lifestyle group lowered their A1C and fasting blood sugar enough to move out of the prediabetes category—often without perfection, just consistent, moderate changes.


For more details, see:


A Simple 4-Week Kickstart Plan

To avoid overwhelm, focus on one small habit per week. You can adjust this timeline, but the structure helps.


Week 1: Tame the drinks

  • Swap one sugary drink per day for water or an unsweetened beverage.
  • Set a daily water goal (for example, one glass with each meal).

Week 2: Add movement after meals

  • Walk for 5–10 minutes after at least one meal each day.
  • On busy days, march in place while watching TV or talking on the phone.

Week 3: Balance your plate

  • At one meal per day, aim for half your plate to be non-starchy vegetables.
  • Add a protein source to breakfast if you usually skip it.

Week 4: Protect your sleep

  • Set a consistent bedtime and wake time, even on weekends, as best you can.
  • Keep screens off for 30 minutes before bed and use that time to wind down.

Moving Forward: Your A1C Is Information, Not a Verdict

An elevated A1C and a prediabetes diagnosis can feel frightening, but they’re also a powerful early warning system. They’re your body saying, “Something needs attention”—and giving you a chance to respond before more serious problems develop.


You don’t have to overhaul everything at once. Choose one small, doable change—cutting back on sugary drinks, adding a short walk after dinner, or building a more balanced plate—and practice it until it feels normal. Then add another.


Partner with your healthcare team, track your labs over time, and remember: progress, not perfection, is what improves your A1C and protects your long-term health.


If your provider has recently mentioned prediabetes or your A1C is creeping up, consider this your invitation to take one gentle step today. Your future self—stronger, more energetic, and more confident in your health—will be grateful you did.