Prediabetes: What You Can Do to Stop Progression

Did you know that type 2 diabetes is often preventable? Unlike type 1 diabetes, which usually develops in childhood and cannot be reversed, type 2 diabetes can often be delayed or avoided with proper intervention. The key is catching it early—when it’s still prediabetes.

Prediabetes means your blood sugar levels are higher than normal, but not high enough to be considered type 2 diabetes. According to the CDC, over 80% of people with prediabetes don’t know they have it. That’s why it’s important to recognize the warning signs and take action.

At BASS Medical Group, our endocrinologists and primary care providers help patients across Northern California manage their blood sugar and reduce the risk of diabetes through expert guidance and support.

What Are the Symptoms of Prediabetes?

While prediabetes may not always cause noticeable symptoms, some early warning signs can include:

• Frequent thirst and urination
• Dry mouth or itchy skin
• Fatigue or low energy
• Blurred vision
• High A1C level (confirmed through blood test)

If you’re noticing any of these symptoms—or if you have multiple risk factors—it’s time to schedule a screening with your healthcare provider.

Risk Factors for Prediabetes

You may be at higher risk for prediabetes if you:

• Are overweight or obese
• Are age 45 or older
• Exercise less than 3 times a week
• Have a family history of type 2 diabetes
• Experienced gestational diabetes during pregnancy
• Have polycystic ovary syndrome (PCOS)
• Are African American, Latino/Hispanic, Asian American, Pacific Islander, or Native American

What Should You Eat If You Have Prediabetes?

A healthy, well-balanced diet is one of the most effective ways to reverse prediabetes. Experts recommend following the Mediterranean diet or the Diabetes Plate Method promoted by the American Diabetes Association.

Here’s how to build a diabetes-friendly plate:

• 50% non-starchy vegetables (e.g., broccoli, spinach, bell peppers)
• 25% lean protein (e.g., grilled chicken, fish, tofu)
• 25% healthy carbs (e.g., quinoa, beans, whole grains, fruit)

Drink water or zero-calorie beverages, and avoid sugary drinks like soda.

Foods to Avoid With Prediabetes

Cutting back on added sugars and refined carbs is key. Avoid or limit:

• Soda and sugary drinks
• Candy, cookies, and pastries
• White bread, pasta, and rice
• Fried and processed foods
• High-fat dairy and meats

Instead, choose whole foods with fiber, protein, and healthy fats to stabilize blood sugar.

‍Exercise and Lifestyle Tips to Reverse Prediabetes

Movement is medicine—especially when it comes to blood sugar. Aim for:

• 150 minutes of moderate activity per week (like brisk walking or cycling)
• Light strength training 2x per week
• Limiting screen time and long periods of sitting

Even small changes, like walking after meals or parking farther from your destination, can help improve insulin sensitivity.

How Do You Know If You Have Prediabetes?

A simple blood test ordered by your doctor can confirm if you have prediabetes. Common tests include:

• A1C test – Measures average blood sugar over the past 3 months
• Fasting plasma glucose – Measures blood sugar after an overnight fast
• Oral glucose tolerance test – Measures how your body processes sugar

Discuss testing options with your primary care provider if you have risk factors or symptoms.

‍Get Expert Support at BASS Medical Group

If you’ve been diagnosed with prediabetes or are concerned about your blood sugar, don’t wait to take action. At BASS Medical Group, our endocrinology specialists and primary care providers can help you:

• Monitor your glucose and A1C levels
• Create a personalized nutrition and activity plan
• Manage risk factors like obesity or high blood pressure
• Avoid the progression to type 2 diabetes

Serving Walnut Creek, Concord, Oakland, and the Greater San Francisco Bay Area.

Schedule your appointment today and take the first step toward better health.