A diagnosis of pre-diabetes is an early warning sign — a chance to prevent or delay type 2 diabetes before it develops. The good news is that with the right changes to diet and lifestyle, pre-diabetes can often be reversed.
What Is Pre-Diabetes?
Pre-diabetes means your blood glucose (sugar) levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes. It’s a sign that your body is struggling to use insulin — the hormone that moves glucose from your blood into your cells for energy — as effectively as it should.
This may be because:
- Your body is producing less insulin than before
- Your cells are becoming resistant to insulin
How Is Pre-Diabetes Diagnosed in Ireland?
Most people with pre-diabetes have no symptoms. It is often discovered during routine blood tests or investigations for other conditions.
Diagnostic criteria:
- Fasting blood glucose: 6.1–6.9 mmol/L (after an 8-hour fast)
- HbA1c: 42–47 mmol/mol (average blood sugar over 3 months)
Who Is at Risk of Pre-Diabetes?
Your risk is higher if you have:
- A family history of type 2 diabetes
- Age over 45
- Overweight or obesity
- Low physical activity levels
- A history of gestational diabetes
- High blood pressure or high cholesterol
If diagnosed, you should repeat your blood tests in six months to check for type 2 diabetes. Pre-diabetes also raises the risk of heart disease, so blood pressure and cholesterol should be monitored.
What You Can Do to Manage Pre-Diabetes
1. Eat a Balanced, Healthy Diet
- Eat at regular times to keep energy levels stable
- Aim for 5–7 portions of fruit and vegetables daily, in a variety of colours
- Include wholegrain carbohydrates in appropriate portions at each meal
- Add a good protein source (plant or animal-based) to two meals per day, with oily fish twice per week
- Use healthy fats like olive oil, nuts, seeds, and avocados
- Limit processed snacks, deep-fried foods, and treat foods to once a week or less
2. Be Physically Active
- Reduce sitting time during the day
- For weight maintenance: 30 minutes of moderate activity 5 days per week (150 minutes total)
- For weight loss: 60–75 minutes of activity 5 days per week
- Include strength training at least twice per week
- If you’re starting from low activity, build up in 10-minute blocks
3. Other Lifestyle Changes
- Quit smoking (check our Stop Smoking treatment if you need help)
- Limit or eliminate alcohol
- Maintain a healthy weight
- Manage stress and get enough sleep
Why Pre-Diabetes Is a Second Chance
A diagnosis of pre-diabetes is not a life sentence — it’s a chance to take back control. With small, sustainable changes, you can improve your blood sugar control and reduce your risk of developing diabetes and heart disease.
At Webdoctor, you can:
- Book a consultation with one of our CORU-registered dietitians — no GP referral and no waiting list — for tailored dietary advice and a structured plan to suit your lifestyle
- Access our online GP service for expert medical support and follow-up on your results
Don’t wait for things to progress. Take action today to protect your health and feel your best.