An A1C level between 5.7% and 6.4% indicates prediabetes, meaning your average blood sugar has been higher than normal, putting you at an increased risk for developing type 2 diabetes. However, this condition is often reversible through lifestyle changes. [1, 2, 3]
- Normal: Below 5.7%
- Prediabetes: 5.7% to 6.4%
- Diabetes: 6.5% or higher [1]
- Adopt a Balanced Diet: Focus on whole foods, including plenty of vegetables, lean proteins, and fiber. Limit sugary drinks and highly processed carbohydrates. You can use the Johns Hopkins Prediabetes Diet guide for a practical meal-planning approach. [1, 2, 3, 4, 5]
- Increase Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity per week (like brisk walking or cycling), along with strength training exercises. [1, 2, 3, 4]
- Work on Weight Management: Losing even a small amount of weight—about 5% to 7% of your body weight—can significantly lower the risk of progressing to type 2 diabetes. [1, 2, 3]
- Schedule Follow-Ups: It is important to work with your healthcare provider to monitor your progress and determine if further blood tests are needed. [1]