Understanding prediabetes: A crucial step in preventing type 2 diabetes

Created by: Christina Sonnenberg, RDN, IFNCP, posted on 05/31/23

Supporting sources: CDC and Life Style Medical Centers


Prediabetes is a significant health condition characterized by elevated blood sugar levels that are not yet at the threshold for a Type 2 Diabetes diagnosis. Shockingly, more than one in three American adults, approximately 96 million individuals, are living with prediabetes, with a staggering 80% unaware of their condition. This blog post aims to raise awareness about prediabetes, encourage regular lab tests, and highlight the importance of prevention.

Prediabetes risk factors and causes

You can have prediabetes for years but have no clear symptoms, so it often goes undetected until serious health problems such as type 2 diabetes show up. It’s important to talk to your doctor about getting your blood sugar tested if you have any of the risk factors for prediabetes, which include:

  • Weight: Being overweight is a primary risk factor for prediabetes. The more fatty tissue you have, especially inside and between the muscle and skin around your abdomen, the more likely your cells will become resistant to insulin.
  • Waist size: A large waist can indicate insulin resistance or an increased risk for pre-diabetes. Men with waistlines larger than 40 inches and women with waistlines larger than 35 inches are at greater risk.
  • Diet: Drinking sugar-sweetened beverages and consuming large quantities of red meat can create a higher risk of pre-diabetes.
  • Inactivity: The less active you are, the greater your risk of pre-diabetes.
  • Age: Diabetes can develop at any age, but the risk of prediabetes increases after the age of 45.
  • Family history: Having a parent or sibling with type 2 diabetes increases your risk.
  • Race or ethnicity:  African Americans, Hispanic/Latino Americans, American Indians, Pacific Islanders, and some Asian Americans are at higher risk to develop pre-diabetes.
  • Gestational diabetes: If you had diabetes during pregnancy (gestational diabetes), you and your child are at higher risk of developing pre-diabetes.
  • Polycystic ovary syndrome: If you have irregular menstrual periods, excess hair growth, and obesity, you are at greater risk. 
  • Sleep: Obstructive sleep apnea, a condition that disrupts sleep repeatedly, creates a greater risk for insulin resistance. People who are obese or overweight are more likely to develop obstructive sleep apnea.
  • Tobacco smoke: Smoking may increase insulin resistance and can increase the risk of type 2 diabetes in people with pre-diabetes. 
  • High blood pressure:  High blood pressure is often called the silent killer because it can damage your kidneys, brain, heart, and other organs without you noticing symptoms. It also increases your risk of pre-diabetes.
  • Low levels of high-density lipoprotein (HDL) cholesterol: Low levels of this “good” cholesterol increases the risk of prediabetes
  • High levels of triglycerides: This type of fat in your blood in high levels also increases the risk of pre-diabetes.

What are the health complications if prediabetes develops into type 2 diabetes

If pre-diabetes progresses to uncontrolled type 2 diabetes, the health complications are serious, including:

  • High blood pressure
  • High cholesterol
  • Heart disease
  • Stroke
  • Kidney disease
  • Nerve damage
  • Fatty liver disease
  • Eye damage, including loss of vision
  • Amputations

Simple Blood Sugar Test

Don’t become another statistic. It’s crucial to proactively manage your health and request regular lab tests from your healthcare provider. Specifically, ask for fasting blood glucose and HbA1c (a three-month blood sugar average) tests. Identifying prediabetes at an early stage allows for easier prevention of Type 2 Diabetes, as it becomes increasingly challenging to reverse the condition once it progresses further.

CDC prediabetes risk test

Take this free CDC prediabetes risk test to find out what is your risk level to be pre-diabetic.

How to prevent prediabetes

Prediabetes is preventable, even if diabetes runs in your family. You can make lifestyle changes that can help you prevent pre-diabetes, including: 

  • Eating healthy foods and avoiding highly processed foods and meats
  • Staying physically active
  • Losing excess weight
  • Stopping cigarette smoking if you currently smoke
  • Controlling your blood pressure and cholesterol level

At Foodom, we understand that individuals with prediabetes require a specialized diet, and we are excited to support your lifestyle change journey. If you are type 2 diabetic, currently on insulin or blood sugar-lowering medications, it is essential to collaborate closely with your Diabetes Care team while transitioning to our meals. This cooperation ensures that your medications can be appropriately adjusted to align with our diabetes-friendly meal plans, maximizing their effectiveness.

Meal Prep: Your Partner in Blood Sugar Management

If you’re looking for assistance in lowering your blood sugar levels or preventing Type 2 Diabetes, Foodom has got you covered. Our diabetes-friendly weekly meals, cooked by local chefs, are prepared in the comfort of your own kitchen. With prices starting as low as $5 per portion, our affordable and convenient meal options are tailored to meet your dietary needs and support your journey toward better health.

Discover Our Diabetes-Friendly Menu

Explore Foodom’s diabetes-friendly menu, designed specifically to help manage blood sugar levels and promote overall well-being. Browse through our selection of nutritious and delicious meals, and add more filters for any other dietary needs such as allergies, different cuisines, and occasions. With Foodom, you can embark on a journey toward better health while savoring the convenience and taste of our chef-prepared dishes.


Prediabetes is a wake-up call to take charge of your health. By staying proactive, getting regular lab tests, and making smart dietary choices, you can prevent the onset of Type 2 Diabetes. Foodom meal prep service is here to support you in your journey, offering diabetes-friendly meals that are both healthy and affordable. Take the first step toward a healthier future by embracing a diabetes-friendly lifestyle with Foodom.

The information provided in this blog post is for educational and informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider or medical care team regarding any medical condition or concerns you may have. They are the best resource for personalized guidance and can provide you with the most appropriate recommendations based on your individual circumstances. Do not disregard or delay seeking medical advice based on the information presented in this blog post. Reliance on any information provided in this blog post is solely at your own risk.

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