Preventing Progression to Type 2 Diabetes
Eva M. Mason, M.D., M.A., B.A.
Family Medicine (Retired)
October 9, 2025
Prediabetes Could It Be You?
Find out if you have “prediabetes”
See your primary care doctor
Get your blood sugar tested
Ask for a “Hemoglobin A1c” test
Normal – Below 5.7%
Prediabetes=Hemoglobin A1c between 5.7%6.4%
Diabetes = Hemoglobin A1c 6.5% or higher
HbA1c = Hemoglobin A1c
Prediabetes
Essentially a health warning!
The diagnosis means your blood sugar is higher than it should be
But, not high enough to be classified as Type 2 Diabetes
38% of Adult Americans are estimated to have Prediabetes
Globally, the rate is only 6%
Combined that equals to 300 million people worldwide
36% of African Americans have prediabetes (The Wellness Coalition)
The “Good News”
Prediabetes can be erased with healthy lifestyle changes and eating more nutritious foods
Try to eat your first meal within 1 to 2 hours of waking up
Blood sugar is easier to control when you eat on a schedule
Meals should be no more than 4 to 6 hours apart
If meals are more than 4 to 6 hours apart, eat a healthy snack with high fiber carbohydrate and protein or healthy fat
Skipping meals will not help you control your blood sugar
What Should I Eat?
Choose foods that are higher in vitamin, minerals, and fiber
Eat whole grains, fruits, vegetables, low-fat dairy, lean meats, and heart healthy fats
Limit foods that are high in saturated fats, sugar, salt and excessive calories
Balance meals with carbohydrates, protein, and fat at each meal
Carbohydrates include sugars, starches, and fiber. They are also called “carbs”
All “carbs” change into sugar (glucose) in our bodies
What to Eat If You are Prediabetic
What Foods Have Less Effect on MY Blood Sugar?
Non-starchy vegetables: unlimited portions – start your meal with these (they are not counted as carbohydrates)
Salad Zucchini or Yellow Squash Cucumbers
Green beans Spinach Peppers
Collard greens Broccoli Sugar Snap Peas
Carrots Tomatoes Asparagus
Cabbage Cauliflower Onions
Food
Protein: Fat:
Dressings
Butter Oils Mayonnaise
Read Labels
What Can I Do?
Healthy Lifestyle Changes
Exercise: Regular Moderate-intensity
30 minutes a day 5 days a week
Walking, Aerobics, Swimming, Bicycling
Weight Loss: Losing 7% of weight reduces the
onset of Type 2 Diabetes by 58%
Healthy Eating Reduce Stress
Quit Smoking
What Should I Drink?
Remember beverages can also have an impact on your blood sugars
Every ½ cup (4ounces) of a sweetened beverage is likely to raise your blood sugar 50 points within 15 to 20 minutes
BEST CHOICE = Water 64 to 80 ounces every day (unless you are on fluid restriction by your doctor)
Flavored Water i.e. add fresh lemon or herbs to water
Mineral Water i.e. H.E.B. 1877 Mineral Water
AVOID = Sweet Tea, Sodas, Lemonade, Regular Sports Drinks, Fruit Juice, Flavored drinks made with sugar (Kool-Aid)
Healthy Lifestyle Changes
Treat Sleep Disorders
Manage Cholesterol
Control Blood Pressure
Find a Support Group or Friends with Prediabetes
Find a Diabetes Prevention Program
Check with your local health department
Online Diabetes Prevention Programs i.e. John Hopkins, American Diabetes Association, etc.
sources
Duke University Health System “Prediabetes Nutrition
Basics” 2021
Tara Seymour, M.S., R.D., L.D.N., C.D.C.E.S.
Cleveland Clinic Diabetes Prevention Program
John Hopkins Diabetes Prevention Program
Julia Zumpano, R.D., L.D.
Emily Lachtrupp, M.S., R.D. January 2025
Armeania Hudspeth, Retired Educator