PATIENT RESOURCE
Prediabetes: What It Means and What You Can Do
Prediabetes is an early warning sign—but it is also an opportunity to make changes that may prevent or delay type 2 diabetes.
Written for patients by the Verra Health Clinic team · Last reviewed August 2026
What is prediabetes?
Prediabetes means your blood sugar is higher than the usual range, but not high enough to meet the criteria for diabetes. It often has no symptoms, so it is usually found through blood testing.
How is it diagnosed?
Your clinician may use an A1C, fasting blood glucose, or an oral glucose tolerance test. Canadian criteria commonly describe prediabetes as an A1C of 6.0–6.4%, fasting plasma glucose of 6.1–6.9 mmol/L, or a 2-hour glucose result of 7.8–11.0 mmol/L. Results need to be interpreted in context, and your clinician may recommend repeat testing.
| Test | Prediabetes range commonly used in Canada |
|---|---|
| A1C | 6.0–6.4% |
| Fasting plasma glucose | 6.1–6.9 mmol/L |
| 2-hour oral glucose tolerance test | 7.8–11.0 mmol/L |
Who is more likely to develop prediabetes?
- Being 40 or older
- Having a parent, brother, or sister with type 2 diabetes
- Having had gestational diabetes
- Having high blood pressure, cholesterol, or triglycerides
- Carrying extra weight, especially around the waist
- Having polycystic ovary syndrome, sleep apnea, or cardiovascular disease
- Being from a population at higher risk of type 2 diabetes, including Indigenous, African, Arab, Asian, Hispanic, or South Asian communities
What can I do now?
You do not need to change everything at once. Pick one or two realistic goals and build from there.
Food
- Choose water more often than pop, juice, or sweetened drinks.
- Add vegetables, beans, whole grains, and protein to meals.
- Notice portions without turning eating into an all-or-nothing plan.
Movement
- Start with an activity you can repeat.
- A 10-minute walk is a useful beginning.
- Work toward regular activity, including strength and aerobic exercise when appropriate.
Weight, sleep, and other health risks
If weight loss is appropriate for you, even a modest change may improve blood sugar. It should be approached in a way that is safe, sustainable, and respectful of your health. Sleep, blood pressure, cholesterol, smoking, stress, and mental health also matter. Ask about a dietitian, diabetes prevention program, or other community support if you would find it helpful.
A small-goal calculator
Enter your weight and height to see your BMI and what a 5–7% weight change would look like. This is a planning tool, not a diagnosis or a prescription.
Weight and BMI are only part of diabetes prevention. If weight loss is not appropriate for you, speak with your healthcare provider about other goals.
How often should I be tested?
The right interval depends on your result and risk factors. Your clinician may recommend repeat A1C or glucose testing and regular checks of blood pressure, cholesterol, and weight. Contact the clinic sooner if you develop increased thirst, frequent urination, unexplained weight loss, blurry vision, or unusual fatigue.
Recommended resources
An overview of prediabetes, symptoms, risk, and support.Diabetes Canada – Preventing Type 2 Diabetes
Practical information about reducing diabetes risk.Canada.ca – Your Guide to Diabetes
Canadian public health information about diabetes prevention and care.ParticipACTION
Ideas and support for building regular physical activity into everyday life.
Have questions about your blood sugar results? Book an appointment or call (587) 404-2000.