What is prediabetes?
- Northeast Missouri Health Council
- 19 hours ago
- 4 min read
Allison Edwards, MS, RDN, LDN, CLC
To put it simply, having prediabetes means that your blood sugar is higher than normal, but not high enough to be classified as type 2 diabetes. A key contributor to prediabetes is insulin resistance. Insulin resistance means that your pancreas still makes insulin, but your cells do not use it effectively which leads to an increase in sugar staying in your blood stream. One common test used to diagnose prediabetes is called a hemoglobin A1c, which gives your provider an idea of what your average blood sugar has been over the previous 3 months. This number is given as a percentage- below 5.7% is normal, 5.7% to 6.4% means prediabetes, and 6.5% and higher is indicative of diabetes. Prediabetes can progress to type 2 diabetes, but it also increases your risk of having heart disease or a stroke.
Prediabetes is more common than most people think and effects 1 in 3 American adults. Out of those individuals who do have prediabetes, 9 out of 10 do not even know that they have it. The good news is that it can be reversed and/or the development of type 2 diabetes can be delayed through dietary and lifestyle intervention.
How Weight Loss and Physical Activity Help
One of the most powerful tools for improving insulin sensitivity is losing a modest amount of weight. Research shows that losing just 5% to 7% of your body weight (about 10 to 14 pounds for someone who weighs 200 pounds) can significantly improve insulin action and help lower blood sugar levels. This level of weight loss has been shown to cut the risk of progressing from prediabetes to type 2 diabetes nearly in half. CDC+1
Physical activity plays a complementary role by helping muscles use glucose more effectively. When you are active, your muscle cells can take up sugar without relying heavily on insulin, which improves insulin sensitivity and can help reduce your A1c over time. The general recommendation is to aim for at least 150 minutes of moderate-intensity activity per week (such as brisk walking), which also supports weight loss and heart health. CDC+1
How Dietary Change Makes a Difference
Dietary choices also matter. Eating a balanced, nutrient-rich diet that emphasizes whole foods (such as non-starchy vegetables, lean proteins, whole grains, legumes, and high-fiber foods) can help control blood sugar and support healthy body weight. Reducing added sugars and simple carbohydrates helps stabilize blood sugar levels and can reduce blood sugar spikes that contribute to higher A1c readings. Pairing carbohydrates with protein and fiber slows their absorption, which helps keep blood sugar steadier throughout the day.
CDC’s National Diabetes Prevention Program (DPP) Lifestyle Change Program
One of the most effective structured approaches to reversing prediabetes is the CDC’s National Diabetes Prevention Program (DPP) lifestyle change program. This year-long, evidence-based program was developed specifically to help people with prediabetes adopt lasting healthy habits and reduce their risk of developing type 2 diabetes. CDC
Program Setup
It is led by a trained Lifestyle Coach and includes group support from others working toward similar goals.
Participants meet regularly- often weekly for the first six months and then less frequently, either in-person or online.
The curriculum focuses on healthy eating, increasing physical activity, managing stress, setting realistic goals, and building long-term habits.
To be eligible, adults generally must have a body mass index (BMI) in the overweight range and a recent blood test showing prediabetes (A1c 5.7%–6.4%) or other risk factors, such as previously having gestational diabetes. CDC
Program Goals and Outcomes
The core goals of the program include achieving at least 5%–7% weight loss and sustaining at least 150 minutes of physical activity per week. Achieving these targets is linked to major health benefits:
People who complete the program can reduce their risk of developing type 2 diabetes by about 58% overall. For adults aged 60 and older, the risk reduction can be even greater: about 71%. CDC
In long-term follow-up, those in the program still show a significantly lower incidence of diabetes years later. CDC
Evaluations of the program have shown that participants often achieve average weight loss of around 5.4% of their body weight over the year, and measurable improvements in A1c and related metabolic markers are common. CDC Archive
Good News!
Envision Wellness offers the CDC’s Lifestyle Prevention Program!! We are now accepting registrations for our next group, which will start January 15, 2026. This group will meet on Thursdays from 1:30 to 2:30pm. Attendance can be in person at Northeast Family Health, or via Zoom. There is a $25 fee that can be earned back through regular attendance, plus chances to win prizes and qualify for gift cards. Joining this group also gets you 1-year of full access to Cronometer Gold. There is no referral needed to join this group, simply call 660-627-4493 or click Lifestyle Change Program Interest Form – Fill out form to join or learn more.
In summary
Losing a small amount of weight, becoming more physically active, and making thoughtful dietary changes all improve how your body responds to insulin, lower blood sugar levels, and reduce your A1c over time. For many people with prediabetes, engaging in a structured lifestyle change program like the CDC’s DPP significantly increases the likelihood of achieving these changes and reducing the risk of developing type 2 diabetes.
Works Cited
Centers for Disease Control and Prevention. (2023). Prediabetes: Your chance to prevent
type 2 diabetes. https://www.cdc.gov/diabetes/basics/prediabetes.html
Centers for Disease Control and Prevention. (2024). National Diabetes Prevention Program:
Lifestyle Change Program. https://www.cdc.gov/diabetes/prevention/index.html
Centers for Disease Control and Prevention. (2024). About the National Diabetes
Prevention Program. https://www.cdc.gov/diabetes/prevention/about.html
Centers for Disease Control and Prevention. (2024). Evidence behind the National DPP.
