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Hello there, 

Did you know that 1 in 5 Americans is already living in the “zone of risk” known as pre-diabetes—often without even knowing it? Left unchecked, it can quietly strain your metabolism and raise your risk of developing type 2 diabetes and other long-term health concerns.

The good news is small, science-backed lifestyle changes can go a long way in helping you take back control. This week, we’re sharing practical, science-backed ways to lower blood sugar and support your body’s natural defenses.

What are Pre-diabetes and Diabetes?

Pre-diabetes is a state where blood sugar levels are consistently higher than normal but not yet high enough for a diabetes diagnosis. It’s an early warning sign and an opportunity to take action.

If left unmanaged, pre-diabetes can progress to type 2 diabetes, the most common form of diabetes. This happens when the body becomes resistant to insulin and can’t produce enough of it, keeping blood sugar levels elevated and impacting your energy and metabolism.

Doctors diagnose pre-diabetes and diabetes with a Hemoglobin A1c (HbA1c) blood test, which measures your average blood sugar over the past three months:

• Less than 5.7% is considered normal

• 5.7% to 6.4% indicates pre-diabetes

• 6.5% or higher signals diabetes

The good news is, research shows both pre-diabetes and type 2 diabetes can be reversed naturally. By improving your diet, staying active, and working with your healthcare team, it’s possible to lower your HbA1c and protect your long-term health.

Why Does Blood Sugar Balance Matter?

When your body becomes resistant to insulin, sugar builds up in your bloodstream instead of fueling your muscles and organs. Over time, these spikes can damage your blood vessels, impair brain function, and increase inflammation. Therefore, keeping your blood sugar steady for metabolic and vascular health is critical. 

The visual below shows why the types of foods you eat—and how often—matter. Meals high in refined carbs and sugars cause sharp blood sugar spikes and sharp crashes, leading us to feel hungry more quickly and sometimes even lethargic. In contrast, low-glycemic meals help keep blood sugar steady within the ideal range and promote longer-lasting fullness.

Balanced blood sugar means fewer cravings, more stable energy, and protection for your heart, brain, and circulation.

3 Science-Backed Ways to Control Your Sugar Levels

1. Get Moving to Improve Insulin Sensitivity

Aerobic exercise helps your muscles absorb glucose more efficiently, improving insulin sensitivity. Regular movement also reduces harmful visceral fat—one of the main drivers of inflammation and metabolic issues. Aim for three to four sessions of brisk walking, cycling, dancing, or any activity that raises your heart rate each week. It’s one of the most powerful tools to reverse pre-diabetes.

If your schedule doesn’t allow for long workouts, even short walks after meals can help regulate blood sugar levels. In a study published in Diabetes Care, researchers found that three 15-minute walks—one after each meal—after eating significantly improved blood sugar control in adults at risk for type 2 diabetes. Just 2 to 30 minutes of movement after a meal can support your metabolism and help keep glucose levels steady.

2. Cut Ultra-Processed Foods and Rethink Your Eating Window

Processed foods and sugary drinks can disrupt your gut microbiome, spike blood sugar, and worsen insulin resistance. These include sodas, packaged snacks, fast food, and even artificially sweetened drinks.

Replacing these with whole, plant-based foods—like vegetables, legumes, nuts, and healthy fats—supports your gut health and metabolism.

You can also support insulin sensitivity by extending your natural fasting window. Finishing dinner earlier and delaying breakfast can give your body time to burn excess fat and rebalance blood sugar levels. A 12-hour overnight fast is a great place to start.

3. Eat for Blood Sugar Balance

Choosing foods that help stabilize blood sugar is key. Focus on fibre-rich vegetables, healthy fats, and antioxidant-rich ingredients to avoid energy crashes and support metabolic health.

Want ideas? Download our free guide featuring three powerful, science-backed foods that support blood sugar balance and are easy to add to your meals.

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Best wishes,
- The Angiogenesis Foundation