If you have prediabetes your A1c (average blood glucose level over the past three months) is higher than normal but not high enough to show diabetes yet. Over time, prediabetes can develop into type 2 diabetes, increasing the chances of heart disease and stroke. The good news is that lifestyle changes can reverse prediabetes and help prevent or delay diabetes. In clinical terms, reversing prediabetes means that your A1c stays below 5.7% for three months without medications.

Find out if you have diabetes

Test your A1c to know your diabetes risk with our easy at-home A1c test options.

Read on to discover how to reverse prediabetes and prevent diabetes with these five tips to transform your health.

1. Eat from all the food groups

It’s not uncommon for people to think it’s necessary to avoid certain food groups to be healthy. In truth, each food group offers unique nutrition from various nutrients like fiber, vitamins, minerals, antioxidants, and protein. So, cutting out food groups could rob you of getting good nutrition.

Eat from all the food groups by stocking up on lean protein, low-fat dairy, fruits, vegetables, and whole grains. Adding these foods to your meal plan naturally reduces your intake of processed foods, high-fat foods, and high-sugar foods that we recommend limiting.

2. Create healthy, balanced meals with the plate method

Building balanced meals is easy by using the plate method in three simple steps.

The Plate Method

Step 1 - Non-Starchy veggies

Fill half your plate with non-starchy vegetables (think spinach, cauliflower, or zucchini).

Step 2 - Lean proteins

Make a quarter of your plate lean proteins (think chicken, fish, or pork tenderloin).

Step 3 - Whole grains

Add a whole grain or other starchy food (think sweet potato, black beans, or whole-wheat roll) to the remaining quarter of your plate.

3. Make healthier menu choices

Battered, crispy, fried, creamy⸻these are terms you might consider ordering less often to avoid an overload of saturated fat, carbohydrates, and calories. These menu items can increase your glucose levels.

Choose healthier food terms for your health and blood sugar levels, such as fresh, baked, poached, steamed, and broiled.

4. Try mindful eating

Enhancing your health means staying aware of your body’s internal cues. Instead of eating more than your body needs, pay attention to how you feel when you’re hungry and full.

Take your time while eating, savoring every bite, and pausing for a drink of water when needed. Limit distractions by avoiding screentime and check-in with yourself on whether you’re still hungry or satisfied.

5. Move your body

Think of prediabetes as a warning sign. If you ignore it, your risk for type 2 diabetes goes up. Get regular physical activity, and your risk goes down. In addition, regular physical activity (we recommend 30 minutes per day, 5 times a week) helps to manage weight and stress.

Whether you enjoy dancing, swimming, lifting weights, or walking trails, getting your heart rate up is vital for your health and preventing diabetes. Do consult with your doctor before starting any new exercise routine.

Enhance your health to reverse your prediabetes

These strategies are a critical step to diabetes prevention. Eating well, exercising, avoiding smoking, checking your blood sugars, and reducing stress can help you care for your body and your future.