How To Prevent Type 2 Diabetes, Plus the Sneaky Risk Factors You Need To Know

Diabetes is one of the most common health conditions in the United States, affecting one in ten adults. Left unchecked, it can contribute to heart disease, chronic kidney disease, neuropathy and more complications. The good news? A few simple lifestyle choices can reduce your odds of ever developing the condition in the first place. We reached out to experts to learn how to prevent diabetes and everything you need to know about the disease.

What is diabetes? 

“Diabetes is a long-term condition where the body has trouble managing blood sugar levels,” says Raj Dasgupta, MD, Chief Medical Advisor for Fortune Recommends Health. “This happens when the pancreas doesn’t make enough insulin, or when the body can’t use insulin properly.” 

Insulin is responsible for moving blood sugar into our cells, explains Dr. Dasgupta. When this process is impaired, blood sugar levels can skyrocket or, with too much insulin, drop dangerously with little notice. “Without proper management, high blood sugar can damage organs and tissues, such as the heart, kidneys, eyes and nerves,” says Dr. Dasgupta. 

Types of diabetes 

There are two main types of diabetes: type 1, and type 2. 

“In type 1 diabetes, the body is not making enough insulin,” explains Soumya Adhikari, MD, pediatric endocrinologist and associate professor at UT Southwestern Medical Center. Type 1 diabetes often develops during childhood and adolescence, and requires daily insulin medication.

“In type 2 diabetes, the body has become resistant to the actions of insulin, which causes too high a blood glucose level,” Dr. Adhikari says. 

Unlike type 1 diabetes, “type 2 diabetes is more common and usually develops in adults, although more children are being diagnosed nowadays,” adds Dr. Dasgupta. The rising rates of type 2 diabetes in children can be at least partially attributed to lifestyle. “Unhealthy eating, an inactive lifestyle, and being overweight are key risk factors in developing Type 2 diabetes.”

How to prevent diabetes

While there’s no way to completely eliminate the risk of type 2 diabetes, there are steps you can take to reduce the risk of diabetes dramatically. Here, three smart steps:

1. Build sustainable habits

Both Dr. Dasgupta and Dr. Adhikari recommend healthy eating, regular exercise (brisk walking is a great option) and getting enough sleep to prevent type 2 diabetes. 

“Focus on healthy habits like maintaining a healthy weight, eating a balanced diet that includes lots of whole grains, fruits, vegetables and lean proteins and staying physically active,” advises Dr. Dasgupta. 

“Avoid fad diets that may help you lose weight in the short-term, but can be difficult to maintain long-term,” adds Dr. Adhikari ”Instead, focus on making sustainable lifestyle changes.”

2. Get diabetes screenings and know your risk

Much of the discourse around diabetes focuses on obesity and weight loss. But Dr. Adhikari insists this isn’t the full story. 

“Although being overweight or obese is a risk factor for type 2 diabetes, not everyone with the condition is overweight,” Dr. Adhikari explains. “Genetics, ethnicity and family history can also play significant roles. It’s crucial to understand that thin individuals can also develop type 2 diabetes if they have other underlying risk factors.” 

In other words, you can be at a healthy weight, eat a healthy diet and still be at risk of developing diabetes – which is exactly why regular screenings are so important. “This highlights the need for routine screening for diabetes in individuals at risk, regardless of weight,” Dr. Adhikari says. 

Lesser-known risk factors for diabetes include being over age 45, having a family history of type 2 diabetes, having non-alcoholic fatty liver disease or being African American, Hispanic, Latino, American Indian or Alaska Native.

3. Focus on fiber, fiber and more fiber to prevent diabetes

Frequent spikes in blood sugar can increase your risk of developing type 2 diabetes, which is why Dr. Dasgupta recommends a diet high in fiber. 

“Eating more high-fiber foods such as beans, nuts and whole grains, can help keep blood sugar steady,” says Dr. Dasgupta. “Some people also find that intermittent fasting or eating within a specific time frame throughout the day can improve how their body uses insulin, but this should be done carefully with a doctor’s guidance.” 

How to prevent diabetes: The bottom line

Diabetes is a serious disease. But with the right preventative measures, you can dramatically reduce your chances of developing it and continue to live your best, healthy life.