About 96 million American adults — more than 1 in 3 — have prediabetes, and the majority don't know it. If you just learned you're one of them, take a breath: prediabetes is the stage where you have the most power to change the outcome.
What the number means
The HbA1c test reflects your average blood sugar over the past 2–3 months. The categories are simple:
| A1c | Category | Est. average glucose |
|---|---|---|
| Below 5.7% | Normal | < 117 mg/dL |
| 5.7–6.4% | Prediabetes | 117–137 mg/dL |
| 6.5% or higher | Diabetes | 140+ mg/dL |
You can convert your exact A1c to an estimated average glucose with our A1c calculator.
What prediabetes does — and doesn't — mean
It means your blood sugar is higher than ideal but not yet in the diabetes range. It does not mean you'll inevitably develop diabetes. Without changes, roughly 5–10% of people with prediabetes progress to type 2 diabetes each year — but that risk drops dramatically with the right steps.
The evidence-based ways to bring it down
1. Modest weight loss
Losing just 5–7% of your body weight (10–14 pounds for a 200-pound person) has an outsized effect on blood sugar. You don't need to reach an "ideal" weight to benefit.
2. Move after meals
A 10–15 minute walk after eating blunts the blood-sugar spike that follows a meal. Timing matters as much as total activity.
3. Cut refined carbs and sugary drinks
Sodas, juices, and refined-carb snacks cause the sharpest glucose spikes. Swapping them for water, whole grains, protein, and fiber is one of the highest-impact changes.
4. Prioritize sleep
Short and poor-quality sleep worsens insulin resistance. Consistent 7–9 hour nights genuinely help your numbers.
Should you be on medication?
For most people with prediabetes, lifestyle change is the first-line approach. Some higher-risk individuals may be offered metformin. That's a conversation to have with your doctor based on your full risk picture — this article can't make that call for you.
When to recheck
Most people recheck their A1c in 3–6 months after making changes. Seeing the number move is powerful motivation — and many people watch their A1c slide back under 5.7%.