Pre-Diabetes
Through Food
What is pre-diabetes?
Pre-diabetes means your blood sugar levels are higher than normal but not yet high enough to be classified as type 2 diabetes. It is a warning sign , and one of the most powerful ones your body can give you. The good news is that pre-diabetes is not inevitable. For most people, the right food and lifestyle changes can bring blood sugar levels back into a healthy range.
Pre-diabetes is also called impaired fasting glucose or impaired glucose tolerance depending on when and how it was measured. Both mean the same thing: your body is struggling to regulate blood sugar efficiently, and your cells have become less responsive to insulin.
What the numbers mean
Fasting blood glucose of 6.1 to 6.9 mmol/L is classified as impaired fasting glucose in the UK. A HbA1c between 42 and 47 mmol/mol (6.0 to 6.4%) indicates pre-diabetes. Anything above these ranges is type 2 diabetes. Anything below is normal.
Pre-diabetes often has no symptoms at all. Many people only find out through a routine blood test. If you have been told your blood sugar is elevated, or that you are at risk, this plan is for you.
How blood sugar actually works
Every time you eat carbohydrates, your body breaks them down into glucose. That glucose enters your bloodstream, raising your blood sugar level. Your pancreas then releases insulin, a hormone that acts like a key, unlocking your cells so they can absorb the glucose for energy. When this system works well, blood sugar rises after eating and returns to normal within a couple of hours.
In pre-diabetes, this process has become inefficient. Your cells have started to ignore insulin’s signal , a state called insulin resistance. To compensate, your pancreas works harder and produces more insulin. For a while this keeps blood sugar in check, but over time the pancreas cannot keep up, and blood sugar stays elevated.
Insulin resistance
Your cells stop responding to insulin properly. Your pancreas compensates by producing more. Blood sugar stays higher for longer after meals.
Blood sugar spikes
Fast-digesting foods cause rapid blood sugar rises. These spikes and subsequent crashes drive hunger, cravings, fatigue and , over time, further insulin resistance.
The role of the liver
The liver stores and releases glucose. In insulin resistance, the liver can release too much glucose even when blood sugar is already elevated, making regulation harder.
Inflammation
Chronic low-grade inflammation worsens insulin resistance. A diet high in ultra-processed foods, refined sugars and seed oils drives inflammation. Whole foods help calm it.
What drives insulin resistance?
- 01A diet high in refined carbohydrates and sugar. White bread, pastries, sugary drinks, breakfast cereals and processed snacks cause repeated blood sugar spikes that wear down insulin sensitivity over time.
- 02Excess weight, particularly around the abdomen. Visceral fat , the fat stored around your organs, is especially disruptive to insulin signalling. Even modest weight loss of 5 to 10% can significantly improve blood sugar regulation.
- 03Inactivity. Muscle tissue is one of the body’s largest glucose stores. Regular movement , even walking, dramatically improves how efficiently your muscles use glucose.
- 04Poor sleep. Even a few nights of disrupted sleep raises cortisol and reduces insulin sensitivity. Sleep is not optional for blood sugar balance.
- 05Chronic stress. Cortisol raises blood sugar by triggering the liver to release glucose. Long-term stress is a direct driver of insulin resistance.
- 06Ultra-processed foods and seed oils. These promote systemic inflammation, disrupt gut health and contribute directly to metabolic dysfunction.
How you eat matters as much as what you eat
These are not complicated changes. They do not require special food, meal prep or willpower. They are small shifts in how you approach eating that can meaningfully reduce your blood sugar response at every single meal — starting today.
Eat your food in the right order
Start with vegetables, then protein and fat, and eat carbohydrates last. Studies show this simple habit reduces the post-meal glucose spike by up to 73% compared to eating carbohydrates first. The fibre from vegetables and the fat and protein slow down how quickly glucose from carbohydrates enters your bloodstream.
Always add leaves or vegetables to carb-heavy meals
When you are having pasta, rice or bread, add a handful of rocket, a side salad or some steamed greens. Eat them first or alongside. The fibre physically slows glucose absorption. A bowl of pasta with a green salad causes a significantly smaller blood sugar spike than pasta on its own — same meal, very different result.
Order a side salad first when eating out
When you are in a restaurant, order a side salad or plate of vegetables and eat that before your main course arrives. This is one of the simplest and most effective things you can do when you have less control over what is on the plate. The fibre you eat first acts as a buffer for everything that follows.
Walk for 10 minutes after eating
A gentle 10-minute walk after a meal is one of the most evidence-backed interventions for blood sugar management. Your muscles absorb glucose directly during movement, independent of insulin. Even a slow walk significantly flattens the post-meal spike. You do not need to go fast — you just need to move.
Never eat carbohydrates on their own
A plain banana, a slice of toast on its own, a bowl of cereal — these cause a much larger blood sugar spike than the same foods eaten with fat or protein. Always pair fruit with nut butter, toast with eggs or avocado, crackers with cheese or hummus. The combination changes how quickly glucose enters your bloodstream.
Add vinegar to your meals
A tablespoon of apple cider vinegar in a salad dressing, or diluted in water before a meal, has been shown to reduce post-meal blood sugar spikes by up to 34%. The acetic acid slows the enzyme activity that breaks down starch and improves insulin sensitivity in muscle tissue. Use it as a dressing, not a drink.
Eat slowly and chew properly
Eating quickly is independently associated with higher blood sugar spikes and worse insulin sensitivity. When you eat slowly, your digestive hormones have time to signal fullness and regulate glucose release properly. Put your fork down between mouthfuls. Aim for 20 minutes per meal minimum.
Have protein or fat before your morning coffee
Drinking coffee on an empty stomach — especially first thing in the morning — raises cortisol and can spike blood sugar before you have eaten a thing. Even something small first helps: a small handful of nuts, a boiled egg, or a few spoons of Greek yoghurt. It sets up more stable blood sugar for the rest of the day.
Finish eating earlier in the evening
Insulin sensitivity is naturally lower in the evening — your body is less efficient at processing glucose after dark. The same meal eaten at 6pm causes a smaller blood sugar spike than the same meal eaten at 9pm. You do not need to eat early every night, but finishing dinner by 7.30pm where possible makes a meaningful difference over time.
The most impactful combination: Start your meal with vegetables, add a drizzle of apple cider vinegar dressing, eat slowly, and take a 10-minute walk afterwards. These four habits together can reduce the blood sugar impact of a meal by more than half — without changing a single ingredient.
What to eat and why
Managing pre-diabetes through food is not about cutting out all carbohydrates or following a restrictive diet. It is about understanding which foods keep your blood sugar stable, which ones cause spikes, and how to build meals that support your body’s ability to regulate itself.
1. Non-starchy vegetables
The foundation of every meal. Non-starchy vegetables are low in carbohydrates, high in fibre and packed with antioxidants that reduce inflammation and support insulin sensitivity. Fill at least half your plate with these at every meal.
- Leafy greens: spinach, kale, rocket, watercress, Swiss chard
- Cruciferous vegetables: broccoli, cauliflower, cabbage, Brussels sprouts, courgette
- Salad vegetables: cucumber, celery, peppers, tomatoes, radishes
- Other: asparagus, green beans, mushrooms, aubergine, fennel, leeks, onions, garlic
Aim for 8 to 10 portions of vegetables every day
One portion is a handful or a medium-sized piece. More vegetables means more fibre, more nutrients and better blood sugar balance. Variety matters . Aim for as many different colours as possible throughout the week.
2. Protein at every meal
Protein is essential for blood sugar management. It slows the absorption of glucose into the bloodstream, reduces the blood sugar spike from carbohydrates eaten alongside it, and keeps you full and satisfied for longer. Including protein at every meal is one of the most effective things you can do for blood sugar balance.
- 01Animal proteins: eggs, chicken, turkey, salmon, sardines, mackerel, Greek yoghurt, cottage cheese
- 02Plant proteins: lentils, chickpeas, black beans, kidney beans, tofu, tempeh, edamame, hemp seeds
- 03Aim for: a palm-sized portion of protein at every meal , roughly 25 to 35g per meal for most adults
3. Healthy fats
Healthy fats do not raise blood sugar. They slow digestion, improve satiety and help reduce inflammation. They also slow the absorption of carbohydrates when eaten together, making them a powerful blood sugar management tool.
- Extra virgin olive oil . Use daily on salads and for cooking at medium heat
- Avocado , rich in monounsaturated fats and fibre
- Nuts: almonds, walnuts, Brazil nuts , a handful as a snack or added to meals
- Seeds: chia seeds, flaxseed, pumpkin seeds, hemp seeds
- Oily fish: salmon, sardines, mackerel, trout (aim for 3 portions per week)
4. Low-glycaemic carbohydrates
Carbohydrates are not the enemy. The type and amount matters. Low-glycaemic carbohydrates break down more slowly, causing a gentler rise in blood sugar. They also tend to be higher in fibre and more nutritious than their refined counterparts.
| Choose these | Why | Instead of |
|---|---|---|
| Oats (rolled or steel cut) | High in beta-glucan fibre which slows glucose absorption | Instant porridge, cereals |
| Sweet potato | Lower GI than white potato, high in fibre and antioxidants | White potato, chips |
| Legumes (lentils, beans, chickpeas) | Protein and fibre together create a very slow glucose release | White rice, white pasta |
| Quinoa | Complete protein, lower GI than most grains | White bread, couscous |
| Wholegrain bread or rye bread | More fibre slows digestion and blunts blood sugar spike | White bread, bagels |
| Barley | One of the lowest GI grains, rich in soluble fibre | White rice |
The plate method for blood sugar balance
Half your plate: non-starchy vegetables
A quarter of your plate: lean protein
A quarter of your plate: low-GI carbohydrates
Plus: a source of healthy fat: olive oil dressing, avocado, or a handful of nuts
5. Fibre
Fibre is one of the most powerful tools for blood sugar management. Soluble fibre forms a gel in the digestive tract that slows the absorption of glucose, blunting blood sugar spikes. It also feeds beneficial gut bacteria and supports a healthy microbiome, which is increasingly linked to better insulin sensitivity.
- Ground flaxseed . Add 1 tbsp daily to yoghurt, smoothies or porridge
- Chia seeds . Two tbsp provides 10g of fibre
- Oats . Beta-glucan fibre has strong evidence for blood sugar management
- Lentils and beans , extremely high in fibre and protein together
- Vegetables , particularly broccoli, Brussels sprouts, courgette and carrots
- Psyllium husk . Add to water or smoothies for a concentrated fibre boost
6. Apple cider vinegar
One of the most well-researched natural interventions for blood sugar. Studies show that consuming apple cider vinegar before or with a meal can reduce post-meal blood sugar spikes by up to 34%. It works by slowing gastric emptying and improving insulin sensitivity.
How to use it
Dilute 1 to 2 tsp in a large glass of water and drink before meals, or use as a salad dressing. Always dilute . Never drink it neat as it can damage tooth enamel and the oesophagus. Start with a small amount and increase gradually.
What to reduce
You do not need to eliminate these foods completely. The goal is awareness and reduction, not restriction. Understanding which foods spike your blood sugar allows you to make informed choices, manage portions, and find satisfying alternatives.
Sugar and sweeteners
Sugar causes rapid blood sugar spikes. This includes not just obvious sugars like sweets and chocolate, but hidden sugars in sauces, dressings, flavoured yoghurts, fruit juices, smoothies and many processed foods. Artificial sweeteners can also be problematic . They may disrupt gut bacteria and, for some people, still trigger an insulin response.
Refined and processed carbohydrates
White bread, white rice, white pasta, pastries, crackers and most breakfast cereals are rapidly digested and cause significant blood sugar spikes. These are not foods to fear , but they are best eaten in small portions, alongside protein and vegetables to blunt their impact.
Sugary drinks
Liquid sugar is absorbed almost immediately into the bloodstream with no fibre to slow it down. This includes fizzy drinks, fruit juice, squash, energy drinks, flavoured coffees and most smoothies. Even 100% fruit juice raises blood sugar rapidly. Swap for water, herbal tea, sparkling water with lemon, or diluted apple cider vinegar.
Ultra-processed foods
Ultra-processed foods are engineered for palatability rather than nutrition. They are typically high in refined carbohydrates, added sugars, unhealthy fats, salt and artificial additives. They are low in fibre, protein and micronutrients , everything your body needs to regulate blood sugar well. The more ultra-processed food in the diet, the higher the risk of insulin resistance and type 2 diabetes.
Alcohol
Alcohol can cause unpredictable blood sugar fluctuations. Beer and sweet wine raise blood sugar due to their carbohydrate content. Spirits do not raise blood sugar directly but can cause hypoglycaemia later, particularly if you take blood sugar medication. If you choose to drink, opt for dry wine or spirits in modest amounts, always with food, and be aware of how alcohol affects your individual readings.
The traffic light guide
A simple at-a-glance reference for blood sugar-friendly eating.
| Eat freely |
|---|
| All vegetables (non-starchy) |
| Eggs |
| Oily fish |
| Chicken and turkey |
| Lentils and beans |
| Nuts and seeds |
| Extra virgin olive oil |
| Avocado |
| Berries |
| Greek yoghurt (plain) |
| Eat mindfully |
|---|
| Oats and wholegrains |
| Sweet potato |
| Wholegrain bread |
| Brown rice |
| Fruit (whole, not juice) |
| Dairy (plain, full fat) |
| Red meat (2x weekly) |
| Dark chocolate (70%+) |
| Dry wine (small amounts) |
| Coffee (unsweetened) |
| Minimise |
|---|
| White bread and pasta |
| Sugary breakfast cereals |
| Fruit juice and smoothies |
| Fizzy and energy drinks |
| Sweets and chocolate |
| Pastries and cakes |
| Crisps and snack foods |
| Ready meals |
| Processed meats |
| Sweetened yoghurts |
The lifestyle factors that matter
Food is the most powerful lever for managing pre-diabetes, but it does not work in isolation. These lifestyle factors have significant, evidence-based effects on blood sugar and insulin sensitivity.
- 01Movement after meals. Even a 10-minute walk after eating can reduce post-meal blood sugar by up to 30%. Muscle contractions during movement allow cells to absorb glucose independently of insulin. Make it a habit after every meal.
- 02Strength training. Building muscle mass increases the body’s capacity to store and use glucose. Two to three sessions per week of resistance exercise has a measurable impact on insulin sensitivity.
- 03Sleep. Aim for 7 to 9 hours of good quality sleep. Even one night of poor sleep can raise fasting blood sugar and reduce insulin sensitivity the following day. Prioritise a consistent sleep schedule and a cool, dark bedroom.
- 04Stress management. Cortisol is a blood sugar-raising hormone. Chronic stress keeps cortisol elevated and makes blood sugar management significantly harder. Even 10 minutes of daily breathing, gentle movement, or time in nature has a measurable effect.
- 05Hydration. Dehydration concentrates glucose in the blood. Aim for 1.5 to 2 litres of water daily. Herbal teas count. Coffee and alcohol do not.
- 06Meal timing and order. Eating vegetables and protein before carbohydrates at the same meal can significantly reduce post-meal blood sugar spikes. This simple change , eating in the right order, requires no restriction at all.
Supplements worth considering
Food comes first. Always. But certain supplements have good evidence for supporting blood sugar balance and insulin sensitivity. These are not a substitute for dietary change . They are an additional tool alongside it. Always speak to your GP before starting supplements if you are on medication, as some interact with blood sugar-lowering drugs.
- 01Magnesium glycinate or magnesium malate. Magnesium plays a key role in insulin signalling. Low magnesium is common in people with insulin resistance and pre-diabetes. Supplementing with 300 to 400mg daily supports blood sugar regulation and improves insulin sensitivity. It also supports sleep, which further benefits blood sugar.
- 02Berberine. One of the most well-researched natural compounds for blood sugar management. Berberine activates an enzyme called AMPK which improves insulin sensitivity and reduces glucose production in the liver. Some studies show it performs comparably to metformin. Dose: 500mg two to three times daily with meals.
- 03Chromium picolinate. Chromium enhances the action of insulin and helps regulate blood sugar. It is found in food but supplementation may be beneficial. Dose: 200 to 400mcg daily.
- 04Inositol (Myo-inositol). A naturally occurring compound that improves insulin receptor sensitivity. Particularly well studied in women with PCOS, who have elevated rates of insulin resistance. Dose: 2 to 4g daily.
- 05Vitamin D3. Vitamin D deficiency is strongly associated with insulin resistance. Most people in the UK are deficient, particularly in winter. Supplementing with 1000 to 2000 IU daily is safe and beneficial for most adults. Get levels tested if possible.
- 06Alpha lipoic acid. A powerful antioxidant that improves insulin sensitivity and reduces oxidative stress, which contributes to insulin resistance. Dose: 300 to 600mg daily.
A note on cinnamon
Ceylon cinnamon (not cassia cinnamon from the supermarket) has modest evidence for reducing fasting blood sugar. Add half a teaspoon to porridge, yoghurt or smoothies daily. It will not reverse pre-diabetes on its own, but it is a safe and tasty addition to a blood sugar-friendly diet.
Your sample meal plan
This plan is designed to keep blood sugar stable throughout the day by combining protein, fibre and healthy fats at every meal, choosing low-GI carbohydrates, and avoiding long gaps between eating. Use it as a flexible guide rather than a rigid prescription.
Blood sugar-friendly recipes
Every recipe here is designed to keep blood sugar stable. High in fibre, protein and healthy fats. Low in refined carbohydrates and sugar. Quick enough to fit into a busy day.
- 50g rolled oats
- 1 tbsp chia seeds
- 1 tbsp ground flaxseed
- 200ml unsweetened almond milk
- 1 tsp cinnamon
- Handful of blueberries or raspberries
- 1 tbsp almond butter or pumpkin seeds
- Optional: 1 tsp vanilla extract
- Mix oats, chia seeds, flaxseed, cinnamon and vanilla in a jar or bowl.
- Pour over the almond milk and stir well.
- Cover and refrigerate overnight or for at least 4 hours.
- In the morning, top with berries and almond butter or seeds.
- Add a splash more milk if needed to loosen.
- 2 tbsp olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 courgette, diced
- 2 tins green lentils, drained
- 1 tin chopped tomatoes
- 1.2 litres vegetable stock
- 1 tsp cumin, 1 tsp turmeric
- 2 cups spinach or kale
- Juice of half a lemon
- Heat olive oil and gently cook the onion and garlic for 5 minutes.
- Add carrots, celery and courgette. Cook for 3 minutes.
- Add cumin and turmeric. Stir for 1 minute.
- Add lentils, tomatoes and stock. Bring to a simmer.
- Cook for 20 minutes until vegetables are tender.
- Stir in spinach and lemon juice. Season and serve.
- 2 salmon fillets
- 1 courgette, sliced
- 1 red pepper, sliced
- 1 head of broccoli, in florets
- 1 red onion, sliced
- 2 tbsp olive oil
- 1 lemon (juice and zest)
- 2 cloves garlic, minced
- Dried herbs: oregano, thyme
- Salt and black pepper
- Preheat oven to 200C.
- Toss vegetables with olive oil, garlic, herbs, salt and pepper.
- Spread on a baking tray and roast for 15 minutes.
- Place salmon on top of the vegetables.
- Squeeze over lemon juice and add zest.
- Return to oven for a further 12 to 15 minutes until salmon is cooked.
- 2 tins black beans, drained
- 1 medium sweet potato, cubed
- 1 tin chopped tomatoes
- 100ml reduced-fat coconut milk
- 1 onion, diced
- 3 cloves garlic, minced
- 1 tsp each: cumin, turmeric, coriander, paprika
- 2 large handfuls spinach
- Juice of half a lime
- Fresh coriander to serve
- Saute onion and garlic in olive oil for 5 minutes.
- Add spices and cook for 1 minute until fragrant.
- Add sweet potato, tomatoes and coconut milk. Simmer for 15 minutes.
- Add black beans and cook for a further 10 minutes.
- Stir in spinach until wilted.
- Finish with lime juice and fresh coriander. Serve with cauliflower rice.
- 6 tbsp chia seeds
- 400ml unsweetened almond or coconut milk
- 1 tsp vanilla extract
- 1 tsp cinnamon
- Optional: 1 tsp raw honey or maple syrup
- Toppings: berries, crushed nuts, Greek yoghurt
- Whisk together chia seeds, milk, vanilla and cinnamon.
- Leave for 10 minutes, then whisk again to prevent clumping.
- Cover and refrigerate overnight or for at least 4 hours.
- Divide into glasses and add toppings before serving.
- 2 tins chickpeas, drained and rinsed
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- Half tsp cumin
- Salt and black pepper
- Preheat oven to 200C.
- Dry the chickpeas well with a clean tea towel . This is key for crunchiness.
- Toss with olive oil and spices.
- Spread on a baking tray in a single layer.
- Roast for 25 to 30 minutes until golden and crunchy, shaking halfway through.
- Cool before storing in an airtight container.
Blood sugar-friendly swaps
These swaps require no special ingredients and no significant effort. Small consistent changes over time make a meaningful difference to blood sugar regulation.
Breakfast swaps
| Instead of | Try this | Why it helps |
|---|---|---|
| Sugary cereal | Overnight oats with chia and berries | Slower glucose release, far more fibre and protein |
| Toast and jam | Rye bread with eggs and avocado | Removes the sugar spike, adds protein and healthy fats |
| Fruit juice | Whole fruit with a handful of nuts | Fibre slows sugar absorption, fats blunt the response |
| Flavoured yoghurt | Plain Greek yoghurt with berries and seeds | Removes hidden sugar, adds protein and probiotic benefit |
| Instant porridge sachets | Rolled or steel-cut oats with cinnamon | Lower GI, no added sugar, better fibre content |
Lunch and dinner swaps
| Instead of | Try this | Why it helps |
|---|---|---|
| White rice | Cauliflower rice or quinoa | Dramatically lower GI, much higher in fibre and nutrients |
| White pasta | Courgette noodles or lentil pasta | Eliminates or dramatically reduces the blood sugar spike |
| White bread sandwich | Rye bread or lettuce wraps with protein | Lower GI, more fibre, better blood sugar response |
| Chips or roast potatoes | Roasted sweet potato or celeriac | Lower glycaemic impact, more nutrients and fibre |
| Shop-bought sauces | Homemade with olive oil, herbs, garlic | Eliminates hidden sugars found in most jarred sauces |
| Mashed potato | Cauliflower mash or butter bean mash | Lower carbohydrate, higher fibre, more micronutrients |
Snack swaps
| Instead of | Try this | Why it helps |
|---|---|---|
| Crisps | Roasted chickpeas or mixed nuts | Protein and fibre versus empty refined carbohydrates |
| Biscuits or cereal bars | Oatcakes with almond butter | Slower glucose release, far less sugar |
| Chocolate bar | 2 squares of dark chocolate (70%+) with nuts | The fats in nuts slow glucose absorption from the chocolate |
| Fruit on its own | Fruit with Greek yoghurt or nuts | Protein and fat blunt the sugar response from the fruit |
| Fizzy drink or juice | Sparkling water with lemon or diluted ACV | Eliminates liquid sugar, ACV actively supports blood sugar |
Your action plan
Do not try to do everything at once. Pick one change from each area and make it consistent before adding the next. Small changes compounded over time produce results that last.
- 01Add protein to your breakfast this week. If you currently eat cereal, toast or fruit on its own, add eggs, Greek yoghurt, or a protein smoothie. Notice how your energy and hunger feel different by mid-morning.
- 02Walk for 10 minutes after dinner every evening. Do this before anything else. It is the single most effective blood sugar intervention you can implement with no equipment, no planning and no cost.
- 03Swap one refined carbohydrate for a low-GI alternative. White bread to rye. White rice to cauliflower rice. Cornflakes to overnight oats. Just one to start.
- 04Remove sugary drinks completely. This is the single most impactful dietary change for most people with pre-diabetes. Replace with water, herbal tea or sparkling water.
- 05Add a tablespoon of ground flaxseed to one meal daily. Stir into porridge, yoghurt or a smoothie. This one small addition meaningfully increases daily fibre intake.
- 06Eat your vegetables and protein before your carbohydrates. At every meal, start with the leaves and the protein. Leave the bread, potato or rice until last. This simple change requires nothing extra and meaningfully reduces post-meal blood sugar spikes.
- 07Book a blood test in 3 months. Use it as a benchmark. Dietary change works , but you need to see the evidence in your own numbers to stay motivated. Know your HbA1c and fasting glucose now, and again in 3 months.
Tracking your progress
Knowing your numbers gives you the motivation to keep going. Blood tests every 3 to 6 months allow you to see the direct impact of your dietary and lifestyle changes. Your GP can test HbA1c and fasting blood glucose. You can also purchase a blood glucose monitor from a pharmacy for home monitoring.
| Marker | Normal range | Pre-diabetes | Type 2 diabetes |
|---|---|---|---|
| HbA1c | Below 42 mmol/mol (6.0%) | 42 to 47 mmol/mol (6.0 to 6.4%) | 48 mmol/mol or above (6.5%+) |
| Fasting blood glucose | Below 6.0 mmol/L | 6.1 to 6.9 mmol/L | 7.0 mmol/L or above |
| Post-meal glucose (2 hours) | Below 7.8 mmol/L | 7.8 to 11.0 mmol/L | Above 11.1 mmol/L |
Weekly reflection
At the end of each week, take a few minutes to reflect on the following questions. Write your answers down . The act of writing makes reflection more meaningful and progress more visible.
- Which meals kept me feeling full and energised for longest?
- Did I notice any patterns around energy crashes or cravings?
- How was my sleep this week?
- How much movement did I manage?
- What went well? What do I want to do differently next week?
Pre-diabetes is not something that is happening to you. It is something your body is trying to tell you. And now you know what it is saying.
The research is clear: for most people, the right food and lifestyle changes are enough to bring blood sugar back into a healthy range , and to keep it there. You do not need medication. You do not need to be perfect. You just need to start making different choices, one at a time, with consistency and patience.
This is entirely possible. I have seen it happen again and again with my clients.