Hi and welcome.
Sorry to hear that you are feeling a bit shell shocked but great that they have picked it up before things got too bad as that means you will likely just need to make a few simple lifestyle changes to get you back into the normal range.
All carbohydrates (both sugars and starches) are broken down by the digestive system to produce glucose which provides energy for all the cells of the body. Unfortunately our modern diet allows us to eat rather ore than we actually need and the surplus glucose gets stored as fat in case we run out of food.... but this seldom happens in the first world, so our fat stores get full and the cells reach a point where they don't want to accept anymore glucose because they don't have any more storage capacity so they start resisting the insulin which is trying to push the glucose out of our blood into the cells, which is it's job and the glucose in our blood gets higher than normal. If we continue to eat more carbs this situation gets worse because more glucose is going in but it has no where to go.
Three things will help this situation....
1. Losing weight.....ie using up some of those fat stores and not putting them back on.... easier said than done for some of us. 🙄
2. Not putting as many carbs into our digestive system... ie less than we currently eat, so that the cells can use up some of their stores.... this can also lead to weight loss without thinking too much about it.
3. Being more active as this will burn off some of the fat stores in the cells. It doesn't have to be anything overly strenuous... a brisk daily walk if you are able is ideal, particularly after a meal as that will be most effective. This of course will also help with weight loss.
Having Yo-yo dieted most of my life I decided the first option was probably setting myself up for failure because whilst I am pretty good at losing weight I put it back on again when the diet ends, and I can be a bit of a sugar addict and carb monster, so I needed something that was a long term change in diet which was sustainable for the rest of my life and for me low carb has been quite a revelation once I got through the first few months because I now no longer crave sugar and bread and potatoes and pasta and I have so much more control over my disordered eating and I still enjoy my food and have treats but they are different treats to those I used to have. I also try to walk a lot more and not just walk, but really stride out so that I need to breath more deeply and perhaps get a bit hot and sweaty. I call it a yomp rather than a walk and I try to maintain the pace uphill and downhill and this works well and has improved my asthma as well as my diabetes and waistline.
Low carb is considered to be less that 130g of carbs a day but some of us go lower and some go much lower. The way to start would be to keep an honest food (and drink) diary for a few days of your normal intake and then sit down and work out roughly how many carbs you are eating now and then look at where you can easily make some changes. It is best not to be too radical with changes and with you being pre diabetic, it likely doesn't need to be.
If I were in your shoes, then a simple but very effective option might be to just change your breakfast choice. We are usually more insulin resistant in the morning so having lots of carbs for breakfast is the worst start to the day for those who are not responding well to insulin because your Blood Glucose levels shoot up and may then stay higher for the rest of the day. Sadly, many breakfast options are high carb.... Orange juice (lots of sugar from the fruit ), breakfast cereal (double whammy of sugar and starchy carbs from grains, even so called healthy porridge oats are about 63% carbohydrate without considering what we might put in it like honey or blueberries or sultanas or sugar, toast with or without marmalade/jam... Bread is made from grains and is therefore high in carbs. Obviously sugar in marmalade and jam and sugar in the fruit in the jam.
Interestingly there are almost no carbs in the classic bacon and eggs unless you have baked beans, hash browns, cheap sausages, or bread/toast with it. That said I am not sure having bacon every day is a good idea either but fine as an occasional treat. Many of us who follow a low carb regime have full fat Greek style natural yoghurt with a few berries (the lowest carb fruits) and mixed seeds like pumpkin, sunflower, chia, linseed and sesame. Some days I have stewed rhubarb from the garden with ginger and a bit of artificial sweetener, but usually raspberries, strawberries or sour cherries. The fat in the yoghurt is important because fat helps to keep you feeling full and is satisfying and takes longer to digest so that it provides slow release energy. In fact the low fat items we have been encouraged to eat for most of our lives may in fact have contributed to our current obesity and diabetes epidemic, because we took the natural fat out which would have kept hunger at bay and replaced it with cheap carbs (sugars and starches) to make it taste nice and make it thicker, but that has then caused our glucose levels to spike and then drop and when they drop we feel hungry and want to eat again, so 2 hours after breakfast we are looking for a snack. If you eat more fat and less carbs, you stop craving food and constantly wanting to eat. Often I just have 2 meals a day and don't feel hungry in between. It has been a real revelation.
Anyway, this is just a simple suggestion but there are lots more if you need other ideas or options, so just ask.
