Cardivo guides

Prediabetes: what the numbers mean and how to reverse it

Updated October 18, 2026 · Wellness education, not medical advice

Key takeaways

Prediabetes ranges: A1C 5.7–6.4%, fasting glucose 100–125 mg/dL, or a 2-hour OGTT of 140–199 mg/dL.
About 115 million US adults have prediabetes — more than 1 in 3 — and most don't know it.
It usually has no symptoms.
Losing 5–7% of body weight plus 150 minutes a week of activity cut type 2 risk by 58% in the CDC-backed prevention program.

Prediabetes ranges

Test	Normal	Prediabetes	Diabetes
A1C	Below 5.7%	5.7–6.4%	6.5% or higher
Fasting glucose	Below 100 mg/dL	100–125 mg/dL	126 mg/dL or higher
2-hour OGTT	Below 140 mg/dL	140–199 mg/dL	200 mg/dL or higher

Ranges from the American Diabetes Association and CDC. Outside the US, the WHO and some countries use 110–125 mg/dL for impaired fasting glucose.

Does prediabetes have symptoms?

Usually not. Some people notice darkened skin in body folds (acanthosis nigricans), but most feel completely normal — which is why testing matters. Ask about testing if you're 35 or older, have overweight, have a family history of diabetes, or had gestational diabetes.

Why it matters

Without changes, many people with prediabetes develop type 2 diabetes. Prediabetes is also linked with higher heart disease and stroke risk. But it's the stage where action works best.

How to reverse prediabetes

Lose 5–7% of your body weight if you have overweight — about 10–14 pounds for someone weighing 200 pounds.
Move 150 minutes a week — for example, a brisk 30-minute walk five days a week.
Cut sugary drinks and refined carbs; build meals with the plate method.
Sleep 7–9 hours and manage stress.
Join a lifestyle program — the CDC-recognized National Diabetes Prevention Program reduced type 2 risk by 58%, and by 71% in people over 60.

Recheck your numbers

Your doctor will usually recheck A1C or fasting glucose every year or so. Some people also use a meter or a short CGM trial to see how meals and walks affect them.

Cardivo lets you log glucose readings, steps toward your goals, heart rate, and blood pressure in one journal — and share a PDF at your next checkup.

This guide is general wellness education based on the public sources below. It is not medical advice, diagnosis, or treatment. Cardivo is not a medical device. If you think you are having a medical emergency, call 911.

Frequently asked questions

What A1C is prediabetes?

An A1C of 5.7% to 6.4% is in the prediabetes range. 6.5% or higher is in the diabetes range.

Can prediabetes be reversed?

Often, yes. Losing 5–7% of body weight and getting 150 minutes of activity a week lowered type 2 diabetes risk by 58% in the National Diabetes Prevention Program.

What is a prediabetes fasting blood sugar?

A fasting glucose of 100–125 mg/dL is in the prediabetes range (ADA). The WHO uses 110–125 mg/dL.

Sources

Cardivo is an ad-free iPhone app that reads heart rate and HRV from your fingertip on the camera in about 30 seconds — no Apple Watch needed — and keeps blood pressure, blood sugar, and mood in one journal you can share with your doctor as a PDF. Download on the App Store.