Prediabetes is a condition where blood sugar levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes. Alarmingly, 81% of people with prediabetes are unaware of their condition because it often has no obvious symptoms and blood sugar rises gradually. Awareness is critical because prediabetes is the stage where lifestyle changes can prevent or delay type 2 diabetes.

Prediabetes by the Numbers

According to the Centers for Disease Control and Prevention (CDC):

• 1 in 3 American adults (about 98 million people) have prediabetes.

• 80% are unaware that they meet the criteria.

• Without intervention, many could develop type 2 diabetes within five years.

• Roughly half of adults over 65 currently have prediabetes.

Understanding risk factors, symptoms, and screening options can empower you to take control of your health and prevent progression to diabetes.

Key Risk Factors for Prediabetes

Your risk increases if you have any of the following:

• Overweight or obese

• Age 45 or older

• Family history of type 2 diabetes

• Physical inactivity

• History of gestational diabetes or giving birth to a baby over 9 pounds

• African American, Hispanic/Latino, American Indian, Pacific Islander, or Asian American

The American Diabetes Association (ADA) recommends blood sugar testing if you meet any of these criteria.

How Prediabetes Is Diagnosed

A simple blood test can confirm prediabetes. Common tests include:

1. Hemoglobin A1c (A1c)

• Shows average blood sugar over 2–3 months.

• A result between 5.7–6.4% indicates prediabetes.

• Considered the gold standard for diabetes testing.

2. Fasting Plasma Glucose (FPG)

• Blood test taken after an overnight fast.

• Levels between 100–125 mg/dL indicate prediabetes.

3. Oral Glucose Tolerance Test (OGTT)

• Blood sugar is measured two hours after consuming a sugary solution.

• Levels between 140–199 mg/dL suggest prediabetes.

• Often used to screen for gestational diabetes.

Discuss your results with a healthcare provider to develop an individualized plan to manage blood sugar and prevent progression to type 2 diabetes.

Simple Steps to Prevent Type 2 Diabetes

If you are diagnosed with prediabetes or at high risk, small changes can have a big impact.

1. Lose Weight

• Losing 5–7% of body weight through healthy eating and 150 minutes of weekly physical activity can reduce diabetes risk by 58%.

• For adults over 60, risk reduction increases to 71%.

• Focus on sustainable changes; aim for 1–2 pounds per week.

2. Get Moving

• Exercise helps the body use glucose for energy and improves insulin sensitivity.

• Aim for 30 minutes of moderate activity most days or 150 minutes per week.

• Choose activities you enjoy to make it easier to stick with long-term.

3. Eat More Fiber

• Include fruits, vegetables, whole grains, beans, legumes, nuts, and seeds.

• Soluble fiber can slow sugar absorption and help manage blood sugar.

• High-fiber foods also help you feel full, supporting weight management.

4. Say No to Sugary Drinks

• Soda, sweetened teas, energy drinks, and sports drinks are major sources of added sugar.

• One can of soda can contain 7–10 teaspoons of added sugar.

• Consuming sugary drinks daily increases diabetes risk and can make blood sugar management harder.

5. Eat Consistent Meals

• Eating at regular times helps stabilize blood sugar and hunger, controlling portion sizes.

• Smaller, balanced meals throughout the day help maintain steady energy and glucose levels.

Newer Diet Recommendations

Mediterranean Diet

• Ranked #1 Diet for Diabetes in 2024.

• Focuses on whole foods, plant-based meals, healthy fats, and lean proteins.

• Can reduce blood sugar, promote weight loss, and improve insulin sensitivity.

Yogurt and Diabetes

• Eating at least two cups of yogurt per week may reduce diabetes risk.

• Harvard studies show daily yogurt intake is linked to an 18% lower risk of type 2 diabetes.

• Probiotics in yogurt may improve insulin sensitivity and reduce inflammation.

Find Out Your Risk

Take the prediabetes risk test at www.doihaveprediabetes.org powered by the American Diabetes Association.

• 7 simple questions assess your risk.

• A high score (5 or higher) indicates significant risk and should be followed up with a blood test and consultation with a healthcare provider.

Prediabetes Support with Seattle Sutton’s Healthy Eating

Seattle Sutton’s Healthy Eating has been helping people manage blood sugar, weight, and overall health for over 40 years.

• Meal plans designed by Registered Dietitians and Diabetes Educators

• Calorie- and portion-controlled meals following ADA and AHA guidelines

• Complimentary support from our healthcare team to help you choose the best plan

Our goal is to make managing prediabetes simple, sustainable, and delicious. Once you know your risk, you can take control of your health and we’re here to support you every step of the way.