Diabetes, Pre-Diabetes, and Your high HbA1c Doesn’t Mean It’s Too Late

Real Talk from a Registered Dietitian Who’s Seen It All

Hey, I’m Jackie – a Registered Dietitian, and here’s something you need to hear if your blood report just dropped the bomb: Your HbA1c is 6.2 or 6.4 or maybe 6.8

You might be wondering:

‘Do I have diabetes now?’

Am I stuck with meds forever?’

‘Is this how it starts?’

Let me tell you right now, just because something is common doesn’t mean it has to be YOUR normal

First of All, What Even Is HbA1c?

Let’s keep it simple: HbA1c is a blood test that tells you your average blood sugar level over the last 2-3 months

It’s like your sugar report card

• Below 5.7% = You're good

• 5.7% to 6.4% = Pre-diabetic zone

• 6.5% and above = Welcome to the diabetes club but let’s avoid that, shall we?

But Here’s What Most People Don’t Realize:

Pre-diabetes and Type 2 diabetes are lifestyle conditions

That means they didn’t happen overnight, and they’re not permanent unless you allow them to be

Yes, you can reverse it

Yes, without meds 

Yes, with the right diet and lifestyle changes

No, it’s not a lifelong sentence if you act now

As a dietitian, here’s what I’ve seen with clients:

• HbA1c dropped from 7.2 to 5.8 in 3 months, without any medicine

• Energy levels came back, skin cleared up, sleep improved

• They felt in charge of their health again

And you can too

But it’s not magic 

It’s intentional wellness 

Not a punishment, not starvation, not boring food

So, What Can You Actually Do?

Here’s your starter toolkit:

• Eat real food, not packaged lies 

  Think veggies, proteins, healthy fats, fiber, things your grandma would recognize as food

• Walk after every meal 

  Even just 10-15 minutes. Your blood sugar will thank you

• Ditch the diet mindset

  You’re not on a temporary plan. You’re changing how you nourish your body, for good

• Sleep like it’s your job 

  Poor sleep = poor sugar control

• Know your numbers, but don’t obsess

  Track progress, not perfection

Real Talk: This Is Your Wake-Up Call

A raised HbA1c isn’t just a number 

It’s your body whispering, 'Hey, I need some help' 

Don’t wait until it starts screaming

You can either take charge now, or let prescriptions take charge later

Final Word?

Just because diabetes is common doesn’t mean it's normal

And just because your HbA1c is high now doesn’t mean it will stay that way

Work for your health before you’re forced to

Because reversing diabetes isn’t just about food

It’s about freedom

Frequently Asked Questions

1. How long does it take to bring down HbA1c?

Since HbA1c reflects your average blood sugar over the last 2 to 3 months, most people see changes within that time, sometimes even sooner with the right plan

2. What foods help lower HbA1c?

Whole foods. Think fiber-rich vegetables, lean proteins, healthy fats, and slow-digesting carbs like oats or quinoa

Avoid added sugars, sodas, and ultra-processed snacks

3. Is pre-diabetes something to worry about?

Yes, but don’t panic. It’s a warning sign, and also a window of opportunity

Catching it now means you have a great chance to reverse it naturally and avoid future complications

4. How often should I check my HbA1c?

Most people recheck it every 3 to 6 months

If you're making changes, talk to your doctor or dietitian to see when it's best to test again

5. Are there any symptoms of high HbA1c?

Sometimes yes, sometimes no

People may feel tired, more thirsty than usual, have blurry vision, or go to the bathroom more often, but many don’t notice anything at all