You can take many
steps when it comes to preventing diabetes.
Type 2 diabetes is a
chronic disease that affects millions of people worldwide. unmanaged diabetes
can lead to blindness, kidney failure, heart disease, and other serious
illnesses.
Your blood sugar
levels may be high before diagnosis — but not enough to indicate diabetes. This
is called prediabetes. Taking a test like this can help you identify the risk
factors for this situation.
It is estimated that
up to 37% of people with untreated prediabetes develop type 2 diabetes within 4
years (1).
The development of
prediabetes to diabetes is not inevitable. Although you can't alter certain
factors such as genes or age, some lifestyle and dietary adjustments may reduce
your risk.
Here are 11 ways to
reduce your risk of diabetes.
1. Reduce your total carbohydrate intake
When changing diets to
help prevent diabetes, both the quantity and quality of carbohydrate intake are
important factors to consider.
Your body breaks down
carbohydrates into small sugar molecules that are absorbed into your
bloodstream. The resulting rise in blood sugar stimulates the pancreas to
produce insulin, a hormone that helps sugar enter cells from the bloodstream.
In people with
prediabetes, the body's cells are resistant to insulin, so blood sugar remains
high. As compensation, the pancreas produces more insulin in an attempt to
lower blood sugar.
Over time, this can
cause blood sugar and insulin levels to gradually rise until the condition
progresses to type two diabetes.
Many studies have
linked frequent intake of added sugars or refined carbohydrates to diabetes
risk. What's more, replacing these foods with foods that have less effect on
blood sugar may reduce your risk (2, 3, 4).
However, all
carbohydrate sources—not just sugars and refined carbohydrates—stimulate the
release of insulin. Although refined carbohydrates digest more quickly than
complex carbohydrates, there is mixed, evidence that elevated blood sugar from
foods is associated with diabetes risk (5).
Therefore, managing
overall carbohydrate intake and choosing high-fiber carbohydrates may be a
better solution to preventing diabetes than just limiting highly processed
carbohydrates.
Foods and beverages
high in added sugar or refined carbohydrates include sodas, sweets, desserts,
white bread, pasta, and sweetened breakfast cereals.
Non-starchy vegetables
such as broccoli and mushrooms, whole fruits, oatmeal, whole wheat bread and
pasta are healthier foods. These options are higher in fiber and help alleviate
blood sugar spikes.
Lean proteins such as
fish and olive oil, avocados, nuts and healthy fats in seeds also have a
smaller effect on blood sugar. They are an important addition to your diet and
help prevent type 2 diabetes (4).
Summary: eating foods rich in refined
carbohydrates and sugars can increase blood sugar and insulin levels, which can
eventually lead to diabetes. Limiting total carbohydrate intake and choosing
options that don't cause blood sugar to rise may help reduce the risk.
2. Exercise regularly
Regular physical
activity may help prevent diabetes.
People with
prediabetes usually reduce insulin sensitivity, also known as insulin
resistance. In this state, your pancreas must make more insulin to absorb sugar
from the bloodstream into the cells (6).
Exercise increases the
sensitivity of cells to insulin, which means you need less insulin to control
blood sugar levels (7).
Many types of physical
activity have been shown to reduce insulin resistance and blood sugar in adults
with prediabetes or type 2 diabetes. These include cardio, high-intensity
interval training (HIIT), and strength training (8, 9, 10, 11).
A study of 29 people
with type 2 diabetes found that HIIT, which included outbreaks of strenuous
activity and brief recovery, improved blood glucose management and extended
endurance training time. （8）。
However, you don't
need HIIT to reap the benefits. A short workout that only takes 10 minutes,
such as brisk walking, is a good choice. If you're just starting your exercise
routine, start with a short workout, with a maximum of 150 minutes per week (12).
Summary: regular exercise may increase insulin
sensitivity, which can help prevent diabetes.
3. Drink water as your main drink
Sticking to water as
your beverage of choice will help you limit beverages that are high in sugar.
SUGARY DRINKS SUCH AS
SODAS AND SWEETENED JUICES HAVE BEEN ASSOCIATED WITH AN INCREASED RISK OF TYPE
2 DIABETES AND LATENT AUTOIMMUNE DIABETES MELLITUS (LADA) IN ADULTS.
A large observational
study of 2,800 people found that people who consumed more than two servings of
sugary drinks per day had a 99% and 20% increased risk of LADA and type 2
diabetes, respectively. （13）。
In addition, one
review found that 1 serving of a sugary drink per day may increase the
incidence of type 2 diabetes by 18%. （14）。
Conversely, increasing
the amount of water you drink may lead to better blood sugar management and
insulin response. （15, 16）。
A 24-week study showed
that overweight adults who used water instead of sugar-free soda had reduced
insulin resistance, fasting blood glucose, and insulin levels while performing
a weight loss program. （16）。
Summary: drinking water instead of sugary drinks may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.
4. Try to lose excess weight
Being overweight may
increase the risk of developing type 2 diabetes.
In particular,
visceral fat — overweight around the abdomen and abdominal organs — has been
linked to insulin resistance, inflammation, prediabetes, and type 2 diabetes. （17, 18）。
It is important to
note that if you have prediabetes, overweight, or obesity, even losing a small
amount of weight (only 5-7%) may help reduce your risk of developing type 2
diabetes. （19, 20）。
A 2-year randomized study
of more than 1,000 people at increased risk of type 2 diabetes showed that
exercise, diet, and weight loss interventions significantly reduced the risk of
the disease by 40% to 47% compared with the control group. （20）。
There are many healthy
weight loss strategies. Preparing a balanced plate of non-starchy vegetables,
lean protein, complex carbohydrates and healthy fats is a good place to start.
Summary: moderate weight loss may significantly reduce
your risk of developing diabetes, especially when your abdomen is overweight.
5. Quit smoking
Smoking has been shown
to cause or contribute to many serious health conditions, including heart
disease, chronic obstructive pulmonary disease (COPD), and lung and bowel
cancers (21).
Studies have also
linked smoking to type two diabetes. Although the mechanism is not fully
understood, it is thought that smoking may increase insulin resistance and
inhibit insulin secretion (22, 23, 24).
In addition, larger,
more frequent smoking was associated with a higher risk of diabetes compared with
less smoking (23, 25).
Importantly, research
suggests that quitting smoking may reduce the risk of developing diabetes (25).
A large study of more
than 53,000 Japanese adults found that smokers' risk of diabetes decreased over
time after quitting. Quitting smoking for 10 years or more can even reduce this
risk to roughly the same level as people who never smoke (25).
Summary: smoking, especially heavy smoking is strongly
associated with diabetes risk. Over time, quitting smoking has been shown to
reduce this risk.
6. Reduce your serving size
Eating a portion size
that suits your needs may also help prevent diabetes.
Eating too much food
at once has been shown to cause elevated blood sugar and insulin levels in
people at risk of diabetes (26).
Conversely, eating
less may lead to a decrease in calorie intake and subsequent weight loss, which
reduces the risk of diabetes.
while there have been
few studies on the effects of partial management on people with prediabetes,
studies in people with type 2 diabetes have provided some insights.
A study of overweight
or obese adults, including some with type 2 diabetes, found that partially
managed meal replacements and appropriate portions of other healthy foods in
accordance with a meal plan resulted in weight loss and body fat loss. （27）。
What's more,
guidelines for preventing and managing type 2 diabetes support partial
management to help individuals maintain a healthy weight (28).
To manage your serving
size, make your plate half non-starchy vegetables, a quarter lean protein, and
a quarter complex carbohydrate, such as fruits or whole grains. If you are in a
restaurant that serves plenty of food, choose an appetizer for your main course
or ask for half a serving.
Also, do not snack
directly from the bag, but put the amount you want on a separate plate.
Summary: avoiding large servings may help lower insulin
and blood sugar levels, promote weight loss, and reduce the risk of diabetes.
7. Reduce sedentary behavior
It is important to
avoid sedentary behaviors, such as doing little physical activity or sitting
for most of the day, to help prevent diabetes.
Observational studies
have consistently linked sedentary behavior to an increased risk of type 2
diabetes. （29）。
A study of more than
6,000 older women found that people who spent the longest period of sitting a
day (10 hours or more) were more than twice as likely to develop diabetes as
those who spent no more than 8.3 hours of sitting (30).
Changing sedentary
behavior is as simple as getting up from your desk and walking a few minutes
every half hour. A device that wears a fitness watch or reminds you to walk at
least 250 steps per hour may also help.
Still, it is hard to
reverse entrenched habits. A study that offered 12-month programs for young
people at risk of diabetes aimed at changing sedentary behavior found that they
did not reduce sedentary time (31).
Therefore, it is
important to set realistic and achievable goals, such as standing or walking
stairs while on a phone call instead of taking the elevator.
Summary: limiting sedentary time, including sedentary, has been shown to reduce the risk of developing diabetes.
8. Follow a high-fiber diet
Eating more fiber is
good for gut health and weight management. It may also help prevent diabetes.
Studies of prediabetes
and obese older women have shown that this nutrient helps maintain low blood
sugar and insulin levels (32, 33).
Fibers can be divided
into two broad categories: soluble (absorbent) and insoluble (non-absorbent).
Soluble fiber and
water form a gel in the digestive tract that slows down food absorption,
leading to a gradual rise in blood sugar. Therefore, eating fiber that is more
soluble may lower fasting blood glucose and insulin levels (34, 35).
Insoluble fiber has
also been linked to lower blood sugar levels (36).
While many studies on
fiber and diabetes have used fiber supplements instead of high-fiber foods,
getting more fiber from foods may be beneficial.
Summary: eating one source of fiber per meal may help prevent
spikes in blood sugar and insulin levels, thereby reducing the risk of
diabetes.
9. Optimize your vitamin d levels
Vitamin d is important
for blood sugar management.
In fact, studies have
linked vitamin D deficiency to insulin resistance and type 2 diabetes mellitus
(37, 38).
Some studies have also
shown that vitamin D supplementation can improve many aspects of blood glucose
management in prediabetes compared to controls. （38, 39, 40）。
However, current
research on whether vitamin D supplementation can prevent the development of
prediabetes to type two diabetes is mixed. （40, 41）。
Still, maintaining
adequate vitamin d levels is important for your health, especially if you are
deficient in, vitamin d. good food sources include fatty fish and cod liver
oil. in addition, sun exposure can increase vitamin d levels.
For some people, daily
vitamin d supplementation may be required to reach and maintain optimal levels.
Before starting a supplement, consult your doctor to check your vitamin d
levels.
Summary: Eating vitamin D-rich foods or taking
supplements may help optimize vitamin D levels, which may help reduce the risk
of diabetes.
10. Minimize the intake of highly processed
foods
Reducing the intake of
large amounts of processed foods has several health benefits.
Many foods undergo
some form of processing. As a result, processed foods, including plain yogurt
and frozen vegetables, are not inherently unhealthy.
However, highly
processed foods are more processed and often contain added sugars, unhealthy
fats, and chemical preservatives. Examples include hot dogs, fries, frozen
desserts, sodas, and candy bars.
Observational studies
have linked diets with highly processed foods with a higher risk of type 2
diabetes. （42）。
Conversely, reducing
packaged foods rich in vegetable oils, refined grains, and additives may help
reduce the risk of diabetes (43, 44).
This may be due in
part to the anti-diabetic effects of natural foods such as nuts, vegetables and
fruits. One study found that a diet high in processed foods increased the risk
of diabetes by 30 percent, but consuming nutrient-rich whole foods reduced this
risk. （44）。
Summary: minimizing your intake of highly
processed foods and focusing on natural foods may help reduce your risk of
diabetes.
11. Drink coffee or tea
While it is best to
use water as your primary beverage, research suggests that adding coffee or tea
to your diet may help avoid diabetes.
Daily coffee intake
has been reported to reduce the risk of type 2 diabetes by as much as 54
percent, and is typically most effective in people who drink the most. （45）。
Another study linked
daily green tea intake to a reduced risk of type 2 diabetes (46).
Coffee and tea contain
antioxidants known as polyphenols that may help prevent diabetes (47).
It is best to drink
these drinks directly or add a little milk. Added sugars and syrups may
increase blood sugar levels and reduce their protective effects.
Summary: because of their antioxidant compounds, drinking coffee or tea may help reduce the risk of diabetes
Prevention tips for parents
Type 2 diabetes is on
the rise in children. If your child is at risk of developing diabetes,
implementing some of the prevention techniques listed above may help.
However, some of the
above techniques, such as drinking coffee and quitting smoking, do not apply to
young children.
Here are some more
specific ideas for preventing and managing diabetes in children (48, 49):
- Become
more active together. Encourage
play outdoors, trips to parks, dog walking, or games between siblings. You
can also facilitate family walks or hikes so that everyone stays active
and your kids do not feel isolated.
- Nutritious
snacks are provided. Snacks
high in fiber, low in added sugars or refined carbohydrates. Swap out
hyper-processing options like potato chips and candy for fresh fruit with
nut butter, vegetables with bean paste, smoothies, yogurt parfaits, or
whole-wheat pita pizza.
- Limit
screen time. Set a
limit on your child's daily screen time, including sitting in front of a
computer or TV. Encourage other activities, such as playing outdoors or
doing handicrafts. Eat with the family instead of in front of the TV.
Summary: many of the tips in the list above apply
to preventing diabetes in children. Parents can promote other healthy behaviors
by encouraging exercise, providing nutritious foods, and limiting screen time.
Bottom line
You can take many
steps when it comes to preventing diabetes.
Rather than seeing
prediabetes as a stepping-stone to diabetes, think of it as an incentive to
make changes that help reduce risk.
Eating the right foods
and adopting other lifestyles that promote healthy blood sugar and insulin
levels will give you the best chance of avoiding diabetes.