Prediabetes: a food, movement and habit plan for steadier blood sugar

Prediabetes means blood sugar is higher than normal but not yet in the diabetes range. It often has no symptoms and is found only through a blood test. The CDC states that many people can reverse prediabetes and that type 2 diabetes can be prevented or delayed with a modest loss of excess weight and more physical activity. Here is a plan that builds these habits gradually.

Week 1: your plate

1. Make half the plate low-starch vegetables, such as salad, broccoli, courgettes or cabbage.
2. Fill a quarter with protein, for example fish, eggs, pulses, chicken or yoghurt.
3. Keep a quarter for whole grains or potatoes, in a moderate amount.
4. Choose water to drink, and keep juices and sweetened drinks for rare occasions.

Week 2: movement

Working muscles use glucose. Start with a short walk after main meals, then gradually build up to at least 150 minutes of moderate activity a week with strength exercises on two days a week, as the NHS recommends.

Weeks 3 and 4: sleep, stress and tracking

NIDDK also counts enough sleep among healthy habits. Try to sleep at regular times and cut down on screens before bed. Write down what you eat, how much you move and how you sleep, and after two weeks pick one habit to improve.

1. Choose two habits for the next week, not ten at once.
2. Prepare meals in advance for days when you are short of time.
3. Reward yourself with something other than food, such as a walk with music.

Check-ups and your doctor

Prediabetes is confirmed by test results, most often HbA1c or fasting glucose. Agree follow-up tests with your doctor, who assesses progress and whether further treatment is needed. For people with confirmed prediabetes, the CDC recommends structured lifestyle change programmes. Increased thirst, frequent urination or unexplained weight loss are reasons for a prompt check.

Sources: CDC NIDDK NHS.