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Type 2 Diabetes: How to Lower Your Risk

November is Diabetes Awareness Month and I think we are probably all aware that the incidence of type 2 diabetes is on the rise. Type 2 diabetes, known as adult onset diabetes until recently, is the most common form of diabetes where either the body does not produce enough insulin or the cells just ignore the insulin. Insulin is necessary for the body to convert sugar into energy to fuel our every activity. Aside from the cells being starved for energy, this form of diabetes can over time harm your eyes, kidneys, nerves or heart.

Now there are things you can do to considerably lower your chances of developing type 2 diabetes. One is take this risk assessment test at the American Diabetes Association. Plus, you can reduce your risk with some simple lifestyle changes. I found this great list of tips at The Diet Dish and here are some highlights.

  • Maintain a healthy weight: It is no coincidence that the incidence of diabetes has increased as the incidence of obesity has increased. If your "ideal" weight is unrealistic for you, at least work on losing 10-20 pounds. Even modest weight loss can have profound impact on your health.
  • Eat light and often: Keeping your glucose consistent throughout the day is one of the best nutritional habits to prevent diabetes. Do not skip meals. Do not overeat at meals. Have three small meals and three snacks daily to spread out your calories and therefore blood glucose throughout the day.
  • To see more ways to reduce your risk just

  • Limit the amount of sweets you eat: It is a myth that eating sugar causes diabetes. Your body does not have a certain threshold for sugar that all of a sudden you will get diabetes eating your 1,000th cookie. However, limiting simple sugars is a good nutritional practice and can help to keep your blood sugar under good daily control.
  • Choose foods with low glycemic index: Even foods we think are healthy like pretzels can have a strong impact on blood sugar when eaten by themselves. Choose whole grains instead of refined grains and look for fiber and protein in snack foods.
  • Get regular exercise: Exercise is like natural insulin--the more you move the more you use excess glucose in your bloodstream. Look for every opportunity in your day to get more daily activity in addition to daily exercise.
Join The Conversation
bellechic bellechic 9 years
A lot of my relatives have diabetes and its a fear that I will have it one day, too. So thanks for posting this info!
melda melda 9 years
fit i just read this um yes i was talkin about type 2 thank you
nikodarling nikodarling 9 years
My dad had type 2 diabetes and I am terrified of getting it. I am proud of him for how hard he works to keep it under control but I am determined to never develop it.
Allytta Allytta 9 years
i did the test and i got level 5 of risk getting type 2 diabetes. but i had a blood test 2 months ago and my blood sugar level was perfect - 4,1. so this tests kinda suck ;)
UrbanBohemian UrbanBohemian 9 years
Preventing diabetes is my source of motivation in working out. I have it on both sides of my family, so the sooner I set up good exercise habits, the better.
starofsorrow starofsorrow 9 years
My grandmother has Type 2 diabetes...she doesn't really do anything to keep it under control when I visit, which fustrates me. I'm actually trying now...I don't eat a lot of sweets anymore (at least not as much as I used to), and I don't eat a lot of fast food as much as I used to. Good thing, as well since I just saw some clips from here that kinda turned me off to the whole fast food thing. UGH!
Lovely_1 Lovely_1 9 years
Pretty much my dad's whole side of the fmaily has diabetes, and some REALLY close people to me do as well so this is a super important month to me :) Thanks for all the get info and keep it coming!
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