The first step is to get tested and understand where you stand.

* Check Your HbA1c Levels:

5.7%–6.5%: Indicates prediabetes.

>6.5%: Signifies type 2 diabetes.

*  If your HbA1c is below 5.7%, don’t stop there. If you’re overweight, have belly fat, or other risk factors, you should also check your  fasting insulin levels.

* Get a Fasting Insulin Test:

Even if your blood sugar levels are normal, you may still be insulin resistant, which is a precursor to pre-diabetes.

Fasting insulin reveals how hard your pancreas is working to compensate for insulin resistance, even before glucose or HbA1c levels rise. 

* Optimal Ranges for Fasting Insulin:

2–6 µIU/mL: Ideal.

6–12 µIU/mL: Mild insulin resistance—start making lifestyle changes.

>12 µIU/mL: Significant insulin resistance requiring immediate action.

Eat Real, Whole Foods

Choose foods without an ingredient list—they should be the ingredient! Focus on:

*Proteins and healthy fats as the foundation of your meals.

*Moderate carbohydrates from unprocessed sources like legumes, millets, and vegetables.

If you haven’t already, watch my previous article, where I shared a full-day vegan meal plan for reversing pre-diabetes.

Also, if you’re interested in my Recipe Book with 21 gut-healthy vegan Indian and continental recipes. Reach out to me on instagram and DM me the word ‘Gut Health’

Burn At Least 500 Calories Daily Through Movement

This is one of the most powerful ways to reverse prediabetes.

If you’re just starting or live a sedentary lifestyle, don’t overcomplicate it—just walk.

*Aim for 5,000 steps per day initially, then gradually increase to 10,000 steps.

*Use a fitness band or smartwatch to track your progress and stay motivated.

As you build stamina and confidence, you’ll naturally feel inclined to explore other forms of exercise, like yoga, strength training, or sports.

Find activities that bring you joy and make them part of your routine.

Track Your Progress

Reassess your HbA1c and fasting insulin levels every few months to see how far you’ve come.

Stay consistent with your diet, and keep moving.

I’ve got one more video on pre-diabetes coming up, where I’ll share 5 healthy recipes for breakfast and snacks, perfect for both pre-diabetic and diabetic individuals.

Don’t miss it!

Stay tuned and share this article to help more people reverse pre-diabetes.

If there are topics you’d like me to cover in this Hormone Health series, let me know in the comments.

Thank you for reading and taking a step toward better health!

Stay healthy, stay fabulous!