The prediabetes diet: eating to bring your numbers back down.

Often, yes. This is the part worth holding onto: prediabetes is not a slow march to diabetes. Many people bring their A1C back into the normal range, and the evidence for doing it through food and movement is strong (see the research below).

It isn't guaranteed for everyone, and it's not about willpower — but the odds shift meaningfully in your favor with consistent changes and care from your physician.

The pattern is the same blood-sugar-supportive eating that helps insulin resistance generally — nothing exotic:

You don't have to eliminate anything entirely — frequency and pairing matter more than perfection. The highest-impact changes:

Food is one lever; it works best alongside a few others. Regular movement — including a short walk after meals — sleep, and stress all influence blood sugar, and the strongest evidence combines eating changes with about 150 minutes of activity a week.

Two easy habits with outsized payoff: eating your veg and protein before the starch, and a 10-minute walk after your biggest meal. Both are covered in the insulin resistance diet guide.

Not the way it's usually sold. The landmark research did involve modest body changes alongside diet quality and activity — I won't pretend otherwise — but the target is your metabolic numbers, not the scale.

For many people, food quality and movement improve A1C and energy regardless of weight change. I build the plan around your labs and your life, not a weight-loss goal.

Start with one change — usually swapping sugary drinks for water or unsweetened options — then add from there. Small, additive steps stick; total overhauls don't.

A dietitian can build this around your specific labs, and for prediabetes, medical nutrition therapy visits are often covered by insurance. That's exactly what the Diabetes & Metabolic Health service is for.