Prediabetes Isn’t Diabetes Yet. Here’s How to Lower Your Risk

An elevated blood sugar result doesn’t mean Type 2 diabetes is inevitable. Research shows how walking, modest weight loss, and prevention programs can help, including support available in California.

Your doctor says your blood sugar is higher than normal. You feel fine, so the result raises questions. Do you have diabetes? Will you need medication? Can you do something to bring that number down?

If you’ve been diagnosed with prediabetes, you have an opportunity to act before Type 2 diabetes develops.

Research shows that healthier eating, regular physical activity, and modest weight loss, when appropriate, can substantially reduce the risk. Some people can also return their blood sugar to the normal range.

Prediabetes deserves attention, but diabetes is not inevitable.

What your blood sugar result means

Prediabetes occurs when blood glucose, commonly called blood sugar, is higher than normal but hasn’t reached the level used to diagnose diabetes.

One common test is A1C, which reflects average blood sugar over approximately three months.

According to the Centers for Disease Control and Prevention, the standard ranges are:

• Below 5.7%: Normal
• 5.7%–6.4%: Prediabetes
• 6.5% or higher: Diabetes range

Other blood tests can also identify prediabetes. A healthcare professional can determine whether further testing is needed.

Prediabetes often has no noticeable symptoms. Someone can have elevated blood sugar for years without knowing it.

The problem frequently involves insulin resistance, when the body’s cells respond less effectively to insulin, a hormone that helps regulate glucose.

Over time, blood sugar may rise further. But early intervention can change that trajectory.

Understanding your A1C also becomes important after a diabetes diagnosis. You can find more information on the guide to blood sugar control which explains how patients and clinicians use test results to monitor diabetes and adjust treatment.

How much difference can walking make?

One of the strongest findings comes from the National Institutes of Health’s Diabetes Prevention Program.

In that clinical trial, participants assigned to an intensive lifestyle intervention experienced 58% fewer new cases of Type 2 diabetes than those receiving a placebo over approximately three years.

The intervention combined dietary changes, increased physical activity, weight-management goals, and ongoing support.

The result doesn’t mean walking alone reduces everyone’s diabetes risk by 58%. It reflects the combined program tested in the study.

The American Diabetes Association’s 2026 recommendations encourage adults at high risk who have overweight or obesity to aim for a 5%–7% reduction in starting weight and at least 150 minutes of moderate physical activity weekly.

For someone weighing 200 pounds, that represents approximately 10–14 pounds.

Brisk walking for 30 minutes, five days a week, is one way to reach the activity target.

You can also begin with shorter walks and gradually increase your activity. A few manageable changes are often easier to maintain than an ambitious routine that quickly becomes overwhelming.

Not everyone needs to lose weight, and weight-loss goals aren’t appropriate for every person. Your clinician can help determine a safe approach based on your health.

Can prediabetes be reversed?

Sometimes, yes. But reversal doesn’t mean a permanent cure.

If someone’s A1C falls from the prediabetes range to below 5.7%, their blood sugar has returned to the normal range.

That’s meaningful progress. However, blood sugar can rise again, and continued monitoring remains important.

Someone whose A1C stays within the prediabetes range may still benefit from improved eating habits, regular activity, and better management of other risk factors.

The goal is to reduce the likelihood of developing Type 2 diabetes, not simply to reach a particular number as quickly as possible.

For some people at higher risk, a clinician may also consider metformin, a medication that can help delay diabetes. It isn’t necessary or appropriate for everyone.

What to do next

If a blood test shows prediabetes, ask your healthcare provider:

• What does my result mean, and do I need another test?
• When should I have my blood sugar checked again?
• What activity and nutrition goals make sense for me?
• Am I eligible for a diabetes prevention program?

The American Diabetes Association recommends testing people with prediabetes for progression to diabetes at least annually, with frequency adjusted to individual risk.

California offers a Diabetes Prevention Program through Medi-Cal for eligible members.

The program provides lifestyle coaching, including at least 22 sessions during its 12-month core period. Eligibility depends on coverage and medical criteria, so a prediabetes diagnosis alone doesn’t guarantee enrollment.

Ask your primary care provider or Medi-Cal health plan about available programs.

You can also search for CDC-recognized diabetes prevention programs offered in person or online.

Prediabetes is a warning sign worth taking seriously. But it also provides time to act.

Understanding your blood test, choosing realistic changes, and getting support can help you lower your risk before Type 2 diabetes develops.