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How to Prevent Type 2 Diabetes

5 Ways to Prevent Type 2 Diabetes

As he aged, my grandfather developed type 2 diabetes, and since the disease can be hereditary, I've become especially aware of ways I can prevent it. The condition occurs when your pancreas doesn't produce enough insulin, or if your body doesn't recognize insulin and is unable to use it properly. If you're worried about developing type 2 diabetes, here are five things you can do to help prevent it.

  1. Since obesity plays a big role in developing type 2 diabetes, maintain a healthy weight by eating appropriate portion sizes.
  2. Get moving. Exercise not only prevents obesity, but it also improves your body's use of insulin.
  3. Go for whole grains. Research shows that a diet rich in whole grains such as brown rice, quinoa, and oatmeal can reduce a person's risk for type 2 diabetes.

For the last two prevention techniques, keep on reading.

  1. Get your blood pressure checked. If it's high, talk to your doctor about ways to lower it through diet, exercise, or possibly medication.
  2. Limit your alcohol intake. One or less drinks per day is considered a healthy amount, but if your alcohol consumption is high, your risk for type 2 diabetes increases. Beer and wine contain carbs that may raise your blood sugar levels, and alcohol also increases blood pressure.

Tell me, are you worried about developing type 2 diabetes?

Join The Conversation
Food Food 7 years
Yes, definitely. Every single person on my dad's side of the family has it. It doesn't help that I'm constantly surrounded by amazing (and sometimes incredibly indulgent) food all the time!
SanDiegoLove SanDiegoLove 7 years
Ah ha! I realized you linked quinoa to another post and found the recipe linked through that. Here it is if anyone's interested: http://www.fitsugar.com/Recipe-Breakfast-Quinoa-7327044
SanDiegoLove SanDiegoLove 7 years
What's the meal in the photo? It looks like quinoa with yogurt, fruit and nuts...I'd be interested to try it. I've used quinoa as a rice or meat substitute but never with fruit.
imLissy imLissy 7 years
My dad has diabetes, but he's fat and eats a lot of junk food. Yes, he continues to eat junk food, though not nearly as bad as he used to. Bugs me when i go to the doctor, every time there's something wrong with me, oh, that could be diabetes. I'm not my dad! I'm thin, I'm 30 years younger and I don't eat crap! Plus, my blood sugar is 100% normal.
insanitypepper insanitypepper 7 years
Unfortunately I can't do much with my genes as far as prevention goes, and the maintenance is quite a lifestyle to manage.
Spectra Spectra 7 years
Sort of. My grandpa (dad's dad) developed it later in life, but I'm fairly sure that he could have avoided it with lifestyle changes. He was extremely sedentary and ate a terrible diet. No one else in my family has it and I tend to avoid simple carbs and I work out a lot, so my fasting blood sugar level is always pretty low.
miss-malone miss-malone 7 years
Nope.. Luckily, it doesn't run in my family and I follow all those things on the list and then some. That pic looks delicious by the way!
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