Diabetes Prevention: Small Steps That Make a Big Difference
Diabetes
November 26, 2025
Diabetes Prevention: Small Steps That Make a Big Difference
Woman jogging in the park in a blue tank

Here's a number that might surprise you: about 98 million American adults — more than 1 in 3 — have prediabetes. And more than 80%  don't even know it.

If that sounds alarming, here's the good news: prediabetes isn't a life sentence. With the right changes, you can reverse prediabetes and prevent or delay type 2 diabetes. The key is knowing your risk, getting tested, and taking action before prediabetes becomes something more serious.

Diabetes in Texas

Texas faces a significant diabetes challenge. More than 7.1 million Texans have prediabetes and more than 3.2 million have diabetes. In 2019, 12.9% of Texans had diabetes compared to 10.9% of Americans overall.

The burden isn't distributed evenly across the state. Counties in East Texas, North Texas, and along the U.S.-Mexico border have higher prevalence rates than the rest of the state. And certain communities are hit hardest: compared to non-Hispanic white adults, the risk of having diabetes is 71.3% greater among African Americans and 94.3% higher among Latinos/Hispanics.

Here's what makes this especially concerning: nearly half of all Texas adults (46%) say they live in a household experiencing diabetes or prediabetes. This isn't just a health issue — it's a family issue affecting millions of Texans.

What Is Prediabetes?

Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough yet to be diagnosed as type 2 diabetes. Think of it as a warning sign — your body is telling you that something needs to change.

Without lifestyle changes, prediabetes is likely to become type 2 diabetes within 10 years. But here's the hopeful part: you can reverse prediabetes. It's not too late.

Prediabetes is diagnosed when:

  • Your fasting blood sugar is between 100-125 mg/dL
  • Your A1C (a measure of average blood sugar over 2-3 months) is between 5.7-6.4%

Type 2 diabetes is diagnosed when:

  • Your fasting blood sugar is 126 mg/dL or higher
  • Your A1C is 6.5% or higher

The tricky part? Prediabetes usually has no symptoms. Most people find out during routine blood work or when their doctor tests them based on risk factors.

Know Your Risk Factors

Anyone can develop prediabetes at any age, but certain factors increase your risk:

You're at higher risk if you:

  • Are over age 45
  • Have a family history of type 2 diabetes (parent or sibling)
  • Are overweight or have obesity
  • Are physically inactive
  • Have ever had gestational diabetes (diabetes during pregnancy)
  • Have given birth to a baby weighing more than 9 pounds
  • Have high blood pressure
  • Have low HDL ("good") cholesterol or high triglycerides
  • Have polycystic ovary syndrome (PCOS)
  • Are African American, Hispanic/Latino, American Indian, Alaska Native, Pacific Islander, or Asian American

Many of these risk factors are outside your control. But the good news is that the ones you can control, like weight, physical activity, and diet, make a huge difference in preventing diabetes.

Small Changes, Big Results

If you have prediabetes, losing a small amount of weight and getting regular physical activity can cut your risk of getting type 2 diabetes in half. And you don't need to make drastic changes to see results.

Here's what "small changes" actually means:

Lose 5-7% of your body weight. For someone who weighs 200 pounds, that's just 10-14 pounds. You don't need to reach your "ideal" weight or lose massive amounts of weight to make a difference.

Get 150 minutes of physical activity per week. That's 30 minutes a day, 5 days a week. And it doesn't have to be intense; brisk walking counts. Take a walk during your lunch break, park farther away from store entrances, take the stairs instead of the elevator, or walk around your neighborhood after dinner.

Make healthier food choices. You don't have to give up all your favorite foods or follow a restrictive diet. Focus on adding more vegetables, choosing whole grains over refined carbs, and eating lean proteins. Small swaps, like choosing brown rice instead of white rice or snacking on fruit instead of chips, add up over time.

What to Eat (and What to Limit)

Diet plays a huge role in diabetes prevention. But contrary to popular belief, sugar alone isn't the main culprit. Refined carbohydrates and saturated fats are more likely to contribute to diabetes risk.

Foods to emphasize:

  • Whole grains (brown rice, quinoa, whole wheat bread, oats)
  • Non-starchy vegetables (leafy greens, broccoli, peppers, cauliflower)
  • Lean proteins (chicken, fish, beans, lentils)
  • Healthy fats (avocado, nuts, olive oil)
  • Fresh fruit (in moderation)

Foods to limit:

  • Refined carbohydrates (white bread, white rice, pastries)
  • Red and processed meats (beef, pork, bacon, sausage, deli meats)
  • Sugary drinks (soda, sweet tea, fruit juice)
  • Fried foods
  • Foods high in saturated fat

The key is balance. Nothing is completely off-limits, but choosing healthier options most of the time makes a real difference.

Get Tested

Because prediabetes has no obvious symptoms, testing is the only way to know if you have it. If you have any of the risk factors listed above, talk to your doctor about getting your blood sugar tested.

Two common tests are used:

  • Fasting blood glucose test: Measures your blood sugar after you haven't eaten for at least 8 hours
  • A1C test: Measures your average blood sugar over the past 2-3 months

Getting tested takes just a few minutes, and the results can change your life. Early detection means you can take action before prediabetes becomes type 2 diabetes.

The National Diabetes Prevention Program

If you've been diagnosed with prediabetes, you don't have to figure out what to do next on your own. The CDC-led National Diabetes Prevention Program (National DPP) can help you prevent or delay type 2 diabetes.

Through this lifestyle change program, you'll:

  • Work with a trained lifestyle coach
  • Learn how to eat healthy and add more physical activity into your day
  • Discover how to manage stress and stay motivated
  • Connect with others making similar changes
  • Learn how to solve problems that can slow your progress

Research shows that the National DPP can reduce your risk for type 2 diabetes by 58% (71% if you're over age 60). Ask your doctor if this program is right for you.

The Bottom Line

Diabetes prevention isn't about perfection. It's about progress. Small, sustainable changes in what you eat and how you move your body can make a huge difference in your health.

If you're at risk for prediabetes or have been diagnosed with it, now is the time to take action. The changes you make today can prevent serious health problems down the road, including heart disease, stroke, kidney disease, and vision loss.

You have more control over your health than you might think. And you don't have to do it alone.

Taking the First Step

Ready to learn more about your diabetes risk and what you can do to prevent it? Your primary care physician can help you get tested, understand your results, and create a personalized prevention plan.

Find a primary care physician who can help you assess your diabetes risk and guide you through prevention strategies.

If you're at high risk or have been diagnosed with prediabetes, learn more about endocrinology services for specialized diabetes care.

For more information about prediabetes and what it means for your health, read What is Prediabetes and What Does it Mean for Your Diabetes Risk?

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