13 Ways to Prevent Type 2 Diabetes

Type 2 diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease and early good conditions. Before diabetes is diagnosed, there is a period where blood carbohydrate levels are high but not high gear enough to be diagnosed as diabetes. This is known as prediabetes.

It ’ s estimated that up to 70 % of people with prediabetes go on to develop type 2 diabetes. fortunately, progressing from prediabetes to diabetes international relations and security network ’ metric ton inevitable ( 1 ). Although there are certain factors you can ’ triiodothyronine variety — such as your genes, historic period or past behaviors — there are many actions you can take to reduce the hazard of diabetes. here are 13 ways to avoid getting diabetes .

1. Cut Sugar and Refined Carbs From Your Diet

Eating sugary foods and refined carbs can put at-risk individuals on the fast track to developing diabetes. Your body quickly breaks these foods down into small sugar molecules, which are absorbed into your bloodstream. The resulting ascent in blood boodle stimulates your pancreas to produce insulin, a hormone that helps sugar get out of the bloodstream and into your body ’ mho cells. In people with prediabetes, the torso ’ second cells are repellent to insulin ’ second natural process, so sugar remains high in the lineage. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down to a goodly level. Over clock, this can lead to increasingly higher blood boodle and insulin levels, until the condition finally turns into type 2 diabetes. many studies have shown a connect between the patronize pulmonary tuberculosis of carbohydrate or refined carbs and the risk of diabetes. What ’ s more, replacing them with foods that have less of an consequence on blood carbohydrate may help reduce your risk ( 2, 3, 4, 5, 6 ). A detail analysis of 37 studies found that people with the highest intakes of fast-digesting carbs were 40 % more probably to develop diabetes than those with the lowest intakes ( 7 ) .

SUMMARY: Eating foods high in refined carbs and sugar increases blood carbohydrate and insulin levels, which may lead to diabetes over time. Avoiding these foods may help reduce your hazard .

2. Work Out Regularly

Performing physical activeness on a even basis may help prevent diabetes. drill increases the insulin sensitivity of your cells. thus when you exercise, less insulin is required to keep your blood boodle levels under master. One learn in people with prediabetes found that moderate-intensity exercise increased insulin sensitivity by 51 % and high-intensity exercise increased it by 85 %. however, this effect lone occurred on exercise days ( 8 ). many types of physical activeness have been shown to reduce insulin resistance and blood boodle in corpulence, corpulent and prediabetic adults. These include aerobic exercise, high-intensity interval trail and persuasiveness coach ( 9, 10, 11, 12, 13, 14 ). Working out more frequently seems to lead to improvements in insulin response and affair. One study in people at gamble of diabetes found that burning more than 2,000 calories weekly via exercise was required to achieve these benefits ( 14 ). consequently, it ’ s best to choose physical natural process that you enjoy, can engage in regularly and feel you can stick with long-run .

SUMMARY: Performing physical activity on a regular footing can increase insulin secretion and sensitivity, which may help prevent the progress from prediabetes to diabetes .

3. Drink Water as Your Primary Beverage

Water is by far the most natural beverage you can drink. What ’ s more, sticking with urine most of the fourth dimension helps you avoid beverages that are high in sugar, preservatives and other questionable ingredients. sugary beverages like sodium carbonate and punch have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes of adults ( LADA ). LADA is a phase of type 1 diabetes that occurs in people over 18 years of senesce. Unlike the acute symptoms seen with type 1 diabetes in childhood, LADA develops lento, requiring more treatment as the disease progresses ( 15 ). One boastfully experimental study looked at the diabetes risk of 2,800 people. Those who consumed more than two servings of sugar-sweetened beverages per day had a 99 % increased gamble of developing LADA and a 20 % increased risk of developing type 2 diabetes ( 16 ). Researchers of one report on the effects of sweet drinks on diabetes stated that neither artificially sweetened beverages nor fruit juice were good beverages for diabetes prevention ( 17 ). By contrast, consuming water may provide benefits. Some studies have found that increased water consumption may lead to better blood sugar control condition and insulin reply ( 18, 19 ). One 24-week study showed that corpulence adults who replaced diet sodas with water while following a weight passing platform experienced a decrease in insulin underground and lower fasting blood carbohydrate and insulin levels ( 19 ) .

SUMMARY: Drinking water system rather of other beverages may help control blood boodle and insulin levels, thereby reducing the gamble of diabetes .

4. Lose Weight If You’re Overweight or Obese

Although not everyone who develops character 2 diabetes is fleshy or corpulent, the majority are. What ’ s more, those with prediabetes tend to carry surfeit weight in their middle and around abdominal organs like the liver. This is known as visceral fat. excess visceral fat promotes inflammation and insulin underground, which significantly increase the risk of diabetes ( 20, 21, 22, 23 ). Although losing flush a minor total of weight can help reduce this gamble, studies show that the more you lose, the more benefits you ’ ll experience ( 24, 25 ). One study of more than 1,000 people with prediabetes found that for every kilogram ( 2.2 pound ) of weight participants lost, their risk of diabetes reduced by 16 %, up to a maximum reduction of 96 % ( 25 ). There are many healthy options for losing weight, including low-carb, Mediterranean, paleo and vegetarian diets. however, choosing a way of eating you can stick with long-run is winder to helping you maintain the weight loss. One report found that corpulent people whose rake sugar and insulin levels decreased after losing weight experienced elevations in these values after gaining back all or a helping of the weight they lost ( 26 ) .

SUMMARY: Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing slant may significantly reduce the hazard of diabetes .

5. Quit Smoking

smoke has been shown to cause or contribute to many serious health conditions, including heart disease, emphysema and cancers of the lung, breast, prostate and digestive tract ( 27 ). There ’ south besides research linking smoke and second-hand smoke photograph to type 2 diabetes ( 28, 29, 30, 31 ). In an psychoanalysis of several studies totaling over one million people, smoke was found to increase the risk of diabetes by 44 % in average smokers and 61 % in people who smoked more than 20 cigarettes day by day ( 30 ). One survey followed the risk of diabetes in middle-aged male smokers after they quit. After five years their hazard had reduced by 13 %, and after 20 years they had the same hazard as people who had never smoked ( 31 ). Researchers stated that even though many of the men gained weight after quitting, after respective smoke-free years, their risk of diabetes was lower than if they ’ five hundred continued smoke .

SUMMARY: smoke is powerfully linked to the risk of diabetes, particularly in heavy smokers. Quitting has been shown to reduce this hazard over time .

6. Follow a Very-Low-Carb Diet

Following a ketogenic or very-low-carb diet can help you avoid diabetes. Although there are a count of ways of eating that promote weight loss, very-low-carb diets have potent testify behind them. They have systematically been shown to lower blood sugar and insulin levels, addition insulin sensitivity and reduce other diabetes risk factors ( 32, 33, 34, 35, 36 ). In a 12-week report, prediabetic individuals consumed either a low-fat or low-carb diet. Blood boodle dropped by 12 % and insulin dropped by 50 % in the low-carb group. In the low-fat group, interim, rake boodle dropped by only 1 % and insulin dropped by 19 %. therefore, the low-carb diet had better results on both counts ( 35 ). If you minimize your carb intake, your rake sugar levels won ’ t rise very much after you eat. Therefore, your torso needs less insulin to maintain your blood sugar within healthy levels.

What ’ s more, very-low-carb or ketogenic diets may besides reduce fasting blood sugar. In a discipline of corpulent men with prediabetes who followed a ketogenic diet, average fast blood carbohydrate decreased from 118 to 92 mg/dl, which is within the normal image. Participants besides lost system of weights and improved several early health markers ( 36 ). For more information, check out this Guide to Healthy Low-Carb Eating With Diabetes .

SUMMARY: Following a ketogenic or very-low-carb diet can help keep blood carbohydrate and insulin levels under control, which may protect against diabetes .

7. Watch Portion Sizes

Whether or not you decide to follow a low-carb diet, it ’ second significant to avoid large portions of food to reduce the risk of diabetes, particularly if you are fleshy. Eating besides much food at one time has been shown to cause higher blood sugar and insulin levels in people at hazard of diabetes ( 37 ). On the early bridge player, decreasing dowry sizes may help prevent this type of reply. A biennial sketch in prediabetic men found that those who reduced food helping sizes and practiced other sanitary nutrition behaviors had a 46 % lower gamble of developing diabetes than the men who made no life style changes ( 38 ). Another learn looking at weight personnel casualty methods in people with prediabetes reported that the group practicing helping control lowered their blood sugar and insulin levels importantly after 12 weeks ( 39 ) .

SUMMARY: Avoiding large part sizes can help reduce insulin and blood boodle levels and decrease the risk of diabetes .

8. Avoid Sedentary Behaviors

It ’ randomness crucial to avoid being sedentary if you want to prevent diabetes. If you get no or very little forcible activity, and you sit during most of your day, then you lead a sedentary life style. experimental studies have shown a consistent associate between sedentary behavior and the risk of diabetes ( 40, 41 ). A big analysis of 47 studies found that people who spent the highest amount of clock time per day engaged in sedentary behavior had a 91 % increased risk of developing diabetes ( 41 ). Changing sedentary behavior can be vitamin a elementary as standing up from your desk and walking around for a few minutes every hour. unfortunately, it can be arduous to reverse firm impinge habits. One study gave young adults at risk of diabetes a 12-month course of study designed to change sedentary behavior. deplorably, after the program ended, the researchers found that participants hadn ’ thymine reduced how much clock time they sat ( 42 ). Set realistic and accomplishable goals, such as standing while talking on the call or taking the stairs alternatively of the elevator. Committing to these easy, concrete actions may be the best way to reverse sedentary tendencies .

SUMMARY: Avoiding sedentary behaviors like excessive sit has been shown to reduce your risk of getting diabetes .

9. Eat a High-Fiber Diet

Getting plenty of character is beneficial for intestine health and weight management. Studies in corpulent, aged and prediabetic individuals have shown that it helps keep rake boodle and insulin levels moo ( 43, 44, 45, 46 ). Fiber can be divided into two broad categories : soluble and insoluble. soluble character absorb water, whereas insoluble fiber does not. In the digestive tract, soluble fiber and urine form a gel that slows down the rate at which food is absorbed. This leads to a more gradual get up in blood carbohydrate levels ( 47 ). however, insoluble fiber has besides been linked to reductions in lineage sugar levels and a decrease risk of diabetes, although precisely how it works is not clear ( 4, 47, 48 ). Most unprocessed plant foods contain character, although some have more than others. Check out this list of 22 high-fiber foods for many excellent sources of roughage .

SUMMARY: Consuming a full roughage reference at each meal can help prevent spikes in blood boodle and insulin levels, which may help reduce your risk of developing diabetes .

10. Optimize Vitamin D Levels

Vitamin D is important for blood boodle master. indeed, studies have found that people who don ’ triiodothyronine get enough vitamin D, or whose blood levels are besides low, have a greater risk of all types of diabetes ( 49, 50, 51, 52 ). Most health organizations recommend maintaining a vitamin D blood level of at least 30 ng/ml ( 75 nmol/l ). One study found that people with the highest blood levels of vitamin D were 43 % less likely to develop type 2 diabetes than those with the lowest blood levels ( 49 ). Another experimental discipline looked at finnish children who received supplements containing adequate levels of vitamin D. Children who took the vitamin D supplements had a 78 % lower risk of developing character 1 diabetes than children who received less than the commend sum of vitamin D ( 50 ). Controlled studies have shown that when people who are deficient take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels normalize and their gamble of diabetes reduces significantly ( 51, 52 ). thoroughly food sources of vitamin D include fatty fish and pod liver petroleum. In summation, sun exposure can increase vitamin D levels in the lineage. however, for many people, supplementing with 2,000–4,000 IU of vitamin D daily may be necessary to achieve and maintain optimum levels .

SUMMARY: Consuming foods high in vitamin D or taking supplements can help optimize vitamin D blood levels, which can reduce your risk of diabetes .

11. Minimize Your Intake of Processed Foods

One clear step you can take to improve your health is to minimize your consumption of processed foods. They ’ re linked to all sorts of health problems, including center disease, fleshiness and diabetes. Studies suggest that cutting back on packaged foods that are high in vegetable oils, refined grains and additives may help reduce the risk of diabetes ( 53, 54, 55 ). This may be partially due to the protective effects of wholly foods like nuts, vegetables, fruits and other plant foods. One study found that poor-quality diets that were senior high school in action foods increased the gamble of diabetes by 30 %. however, including alimentary wholly foods helped reduce this risk ( 55 ) .

SUMMARY: Minimizing processed foods and focusing on solid foods with protective effects on health may help decrease the risk of diabetes .

13. Consider Taking These Natural Herbs

There are a few herbs that may help increase insulin sensitivity and reduce the likelihood of diabetes progression .

Curcumin

Curcumin is a part of the bright gold spice turmeric, which is one of the main ingredients in curries. It has strong anti-inflammatory properties and has been used in India for centuries as separate of Ayurvedic medicine. research has shown it can be very effective against arthritis and may help reduce inflammatory markers in people with prediabetes ( 66, 67 ). There ’ mho besides impressive evidence that it may decrease insulin resistance and reduce the risk of diabetes progress ( 68, 69 ). In a controlled nine-month analyze of 240 prediabetic adults, among the group who took 750 milligram of curcumin casual, no one developed diabetes. however, 16.4 % of the control group did ( 69 ). In accession, the curcumin group experienced an increase in insulin sensitivity and better serve of insulin-producing cells in the pancreas .

Berberine

Berberine is found in several herbs and has been used in traditional chinese medicine for thousands of years. Studies have shown that it fights inflammation and lowers cholesterol and early heart disease markers ( 70 ). In accession, several studies in people with type 2 diabetes have found that berberine has potent blood-sugar-lowering properties ( 71, 72, 73, 74 ). In fact, a big analysis of 14 studies found that berberine is as effective at lowering blood boodle levels as metformin, one of the oldest and most wide used diabetes medications ( 74 ). Because berberine works by increasing insulin sensitivity and reducing the liberation of sugar by the liver, it might theoretically help people with prediabetes avoid diabetes. however, at this point there are no studies that have looked at this. In addition, since its effects on blood carbohydrate are then strong, it should not be used in concurrence with early diabetes medications unless authorized by a doctor .

SUMMARY: The herb curcumin and berberine addition insulin sensitivity, reduce blood boodle levels and may help prevent diabetes .

The Bottom Line

You have control over many of the factors that influence diabetes.

preferably than viewing prediabetes as a stepping stone to diabetes, it may be helpful to see it as a incentive for making changes that can help reduce your gamble. Eating the right foods and adopting other life style behaviors that promote healthy rake sugar and insulin levels will give you the best probability at avoiding diabetes. Read this article in spanish .

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