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Contact

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Prediabetes

What
is
Prediabetes?

Prediabetes is a condition where your blood sugar levels are higher than normal, but not yet high enough to be diagnosed as Type 2 Diabetes. If left unmanaged, it can progress to full diabetes. But, with the right lifestyle changes, up to 50% of cases can be prevented or delayed.

The key is early action. By understanding your risk factors, monitoring your health, and making small but sustainable changes, you can significantly lower your chances of developing Diabetes.

Book a screening: Find your GP practice using our navigation map page. Call the number provided to book.

For a printable, more detailed version of this guide, download here.

A gluclose monitoring machine showing a reading that indicates prediabetes.

How
is
Prediabetes
diagnosed?
The
HbA1c
Test

The main way we screen for Prediabetes is with the HbA1c blood test. It measures your average blood sugar levels over the past 2-3 months. The results are given in mmol/mol:

  • Normal: Below 42 mmol/mol
  • Prediabetes: 42–47 mmol/mol
  • Diabetes: 48 mmol/mol and above

If your levels fall in the Prediabetes range, it’s a clear signal to take steps to improve your health.

Are
you
at
risk
of
Prediabetes?

Multiple factors increase your likelihood of developing Prediabetes and Type 2 Diabetes:

  • Weight & waist size: Excess weight, especially around the waist, is a major risk.
  • Physical inactivity: A lack of exercise affects how your body manages blood sugar.
  • High blood pressure: This can be linked to poor diet and lack of activity too.
  • Family history: Having a close relative with diabetes increases your risk 2-6 times.
  • Age & ethnicity: Risk rises after 40 (or 25 if you’re of South Asian, Afro-Caribbean, or African descent).

A
closer
look
at
ethnicity
&
Diabetes
risk

South Asian, Afro-Caribbean, and African populations are 2–4 times more likely to develop Type 2 Diabetes than White Europeans, even at younger ages (risk rises after 25, vs. 40+ for White people).

Visceral fat (deep belly fat) is more metabolically harmful than subcutaneous fat (fat under the skin). This type of fat releases inflammatory chemicals that disrupt insulin function — and its effects are more pronounced in certain ethnic groups.

 

Why this could matter for you: If you’re of South Asian, Afro-Caribbean or African heritage, don’t wait for “obesity” thresholds used for White populations — your risk starts earlier. Aim for stricter waist targets (e.g. 90cm for South Asian men) to stay ahead of the risk.

Waist
measurement:
A
simple
check

Waist size is a strong indicator of Type 2 Diabetes risk, backed by research. Measure around your stomach at the midpoint between your ribs and hips.

If you’re a woman and your waist measurement exceeds 80cm (31.5 inches), it’s time to take action.

For men, a waist measurement beyond 94cm (37 inches) indicates high risk for Prediabetes and Type 2 Diabetes. However, for men of South Asian descent, this reduces to beyond 90cm (35 inches) instead, as people from this demographic are at much higher risk of type 2 diabetes generally.

How
to
reduce
your
risk

  • Manage your weight: Losing just 5% of your body weight can cut your Diabetes risk by 50%. Reducing your waist size to a healthy range also helps significantly.
  • Eat a balanced diet: Five portions of fruit/veg daily (1 handful of fruit, 2 handfuls of salad/veg).
  • Stay hydrated: Drink 2L of water daily (or 35 ml per kg of body weight).
  • Limit refined carbs: Like white bread, pasta, rice. Opt for whole grains instead.
  • Cut down on unhealthy fats: Like pastries, cakes, fried foods. Include more healthy fats (oily fish, nuts, olive oil) instead.
  • Reduce salt: Aim for under 6g per day, and avoid sugary drinks.
  • Get active: Go for 150 minutes of moderate exercise per week, enough to raise your heart rate and make you sweat. Try: Brisk walking, cycling, swimming, light jogging.
  • Less alcohol: Max 14 units per week, with 2-3 alcohol-free days. Choose low-calorie mixers (diet tonic, sugar-free lemonade).
  • Quit smoking: Smoking increases Diabetes risk and worsens other health conditions like heart disease.

For free support to quit smoking, you can access the NHS Smokefree Helpline: 0300 123 1044, or One You Westminster.

Small
changes,
big
impact

Prediabetes is a warning sign, but also an opportunity. By making simple, sustainable adjustments to your diet, activity levels, and lifestyle, you can dramatically lower your risk of type 2 diabetes.

Start today. Measure your waist, review your diet, and take that first walk — it all adds up.

For more personalised advice, contact:

To check your risk, book a local Diabetes screening as soon as possible.

 

 

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