Awareness of a diagnosis of prediabetes offers an extraordinary opportunity to prevent or delay progression to type 2 diabetes. Health care teams should offer clear communication that prediabetes places an individual at high risk for development of the disease, but that known, effective treatments are available to prevent or delay progression to type 2 diabetes.

Unfortunately, limited resources, competing priorities, or time demands may be a barrier to a thorough discussion of type 2 diabetes prevention. It is important to consider that preventing type 2 diabetes will reduce burden on the patient. Patients who make the necessary lifestyle changes for type 2 diabetes prevention can also have improvements in well-being as well as the management of a broad spectrum of health conditions cardiovascular disease, metabolic syndrome, hypertension, lipids, depression, physical function, etc.

If you think you may have diabetes or prediabetes, check with your doctor and get tested. Even small changes can have a huge impact on delaying or preventing diabetes all together. Work with a health care professional to make a plan that works for your lifestyle, or look for a Centers for Disease Control and Prevention CDC -recognized lifestyle change program, guided by a lifestyle coach trained to use a CDC-approved curriculum, where you will meet other people who are working to prevent diabetes.

Learn More About Preventing Diabetes. A CDC-recognized lifestyle change program could cut your risk of developing type 2 diabetes in half. With prediabetes, there are simple steps you can take to change things, such as adapting your food choices and increasing your daily physical activity to lose weight, if needed.

Breadcrumb Home About Diabetes With prediabetes, action is the best medicine. You have the power to change things. What it Means and What You Can Do There are no clear symptoms of prediabetes so you may have it and not know it. Lifestyle Change Programs A CDC-recognized lifestyle change program could cut your risk of developing type 2 diabetes in half.

Learn More. Build a Healthier Future With prediabetes, there are simple steps you can take to change things, such as adapting your food choices and increasing your daily physical activity to lose weight, if needed. Eat To Win, Every Day Move To Feel Better.

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When you eat more calories than your body needs, the calories get stored as fat. This can cause you to gain weight. Body fat, especially around the belly, is linked to insulin resistance. This explains why many people with prediabetes also have overweight.

Eating a lot of unhealthy fats can lead to prediabetes as well as high cholesterol and heart disease. If you have prediabetes, eating a diet low in saturated fat and trans fat can help reduce your risk of developing heart disease. Cooking chicken or turkey with the skin on will preserve moisture and have little effect on the fat content.

However, the skin should be removed before eating. Moderation is a healthy rule to live by in most instances. Drinking alcohol is no exception. Many alcoholic beverages are dehydrating. In addition, some cocktails may contain high amounts of sugar, which can cause blood sugar spikes.

According to the Dietary Guidelines for Americans , women should have only one drink per day and men should have no more than two drinks per day. Water is an important part of any healthy diet. If you have prediabetes, water is a healthier option than sugary sodas , juices, or energy drinks.

These beverages typically contain calories that translate to quick-digesting carbohydrates and have little or no other nutritional value. A single ounce can of regular soda may contain around 40 grams of carbohydrates. Water is a better choice to quench your thirst. The amount of water you should drink every day depends on your body size, your activity level, and the climate you live in.

Take note of the color as well. Your urine should be pale yellow. A lack of physical activity has been linked to increased insulin resistance, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Exercise causes muscles to use glucose sugar for energy and makes the cells work more effectively with insulin. The Physical Activity Guidelines for Americans recommend that adults get at least:.

Consider walking, dancing, riding a bicycle, or any other physical activity you enjoy. Recent guidelines, such as the American Diabetes Association ADA Standards of Care , also emphasize the importance of physical activity for people with prediabetes or diabetes.

An active lifestyle may prevent a person with prediabetes from developing type 2 diabetes and help a person with diabetes manage their blood sugar levels. You may want to try breaking up your sitting time by doing a few squats , toe raises , or knee raises. The Centers for Disease Control and Prevention estimates that 96 million U.

adults have prediabetes. Early medical intervention is important to identify the condition before it develops into type 2 diabetes.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. The Right Diet for Prediabetes. Medically reviewed by Kathy W. Warwick, R. Role of diet Fiber-rich foods Carb intake Portion sizes Lean meats and other proteins Alcohol intake Water Exercise Takeaway Prediabetes can eventually develop into type 2 diabetes, but it does not always.

How diet relates to prediabetes. Eat more fiber-rich foods. Explore our top resources. Watch your carb intake. Discover more about Type 2 Diabetes. Be mindful of portion sizes. Eat lean meats and other proteins.

Drink alcohol in moderation. Drink plenty of water. Learn more — and about how lifestyle changes can make a difference to your health. Before people develop type 2 diabetes, they almost always have prediabetes.

This means their blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. Watch as Alma learns she has prediabetes. Learn more about causes, symptoms, treatments, and prevention. Mire lo que pasa cuando Alma se entera de que tiene prediabetes.

Este folleto tiene mas informacion sobre la prediabetes. Making lifestyle changes can reduce your risk of prediabetes.

Learn more about additional risk factors and what you can do to reduce your risk. You can even take a quiz about healthy eating! View the recording now.

This booklet has more information about prediabetes. But if you have prediabetes, you need to watch for signs of diabetes, such as:.

Get information about diagnosing diabetes and testing. See how taking small steps, creating reminders, and congratulating yourself can help lead you toward a healthier life. Fogg, a renowned Stanford University behavior change researcher, shows you how to form healthier habits.

Watch the video now. Remember, your well-being is affected by both your mind and your body.