If you have been diagnosed with prediabetes, you will play a key role in your treatment and have an opportunity to reverse the condition or delay the progression to type 2 diabetes. Losing weight, eating a healthy diet, and getting regular exercise are very effective in preventing or delaying the onset of diabetes as well as lowering your risks for other complications, such as coronary artery disease or stroke. These measures may sound simple, but they are very important for your overall health and for preventing diabetes.

In some cases, your doctor may prescribe medicine in addition to diet and exercise. But research has shown promising results in preventing diabetes through diet and exercise alone. One large study done in the U.S. (Diabetes Prevention Program) showed that making these lifestyle changes was more effective at lowering the risk of getting type 2 diabetes than taking medicine:⁶

• Those who lost a modest amount of weight (5% to 10% of total body weight) and exercised lowered their risk by 58%.
• Those who took medicine lowered their risk by 31%.

Monitor your weight

Most people with prediabetes are overweight and have a body mass index, BMI, of 25 or greater. If you have a BMI of 25 or higher, losing just 5% to 10% of your body weight may help you prevent or delay type 2 diabetes.¹¹ A healthy weight helps your body use insulin properly. One recent study showed that losing weight improves insulin resistance in people with prediabetes. The degree of improvement is related to the amount of weight lost.¹²

For more information on determining your BMI, use the Interactive Tool: Is Your Weight Increasing Your Health Risks?

Eat a balanced diet

If you have prediabetes, you may be able to prevent or delay the disease by doing all of the following:

• Limit the amount of fat you eat. Eat foods low in saturated fat and high in soluble fiber.
• Eat less calories.
• Limit sweets to avoid sudden peaks in blood sugar. Of the three major nutrients (carbohydrate, protein, and fat), carbohydrate has the greatest effect on blood sugar.

Talk to your doctor about developing a plan for healthy eating.

One large study found that men who ate a diet high in vegetables, fish, poultry, and whole grains had a lower risk for getting type 2 diabetes compared with men who ate a diet high in red meat, processed meat, high-fat dairy foods, refined grains, and sweets.¹³

Planning meals to manage prediabetes often means looking at food in a new way. There are several easy ways to adapt your diet. A registered dietitian can help you build a meal plan that fits your lifestyle. For more information on one type of meal planning, see:

Diabetes: Using a plate format for eating.

Exercise regularly