How to prevent diabetes with these 10 practical tips

Maintain a healthy weight

Prevention is especially important when risk factors such as overweight, obesity, or high cholesterol are present. Mayo Clinic highlights this, noting that lifestyle changes, especially in diet, can help prevent the disease. 

Losing excess weight and keeping it off is one of the most effective preventive measures. In a landmark U.S. trial of people with prediabetes, a lifestyle program that combined weight loss and at least 150 minutes of physical activity per week reduced the risk of developing type 2 diabetes by 58%. The American Diabetes Association recommends that adults with overweight and prediabetes aim to lose at least 7% of their body weight. Losing weight generally requires burning more calories than are consumed, a concept explained in our article on the caloric deficit. 

A healthcare professional can assess whether current body weight is healthy and provide personalized recommendations on how to reach and maintain a healthy weight. People with risk factors such as overweight, a family history of diabetes, or prediabetes should also have their blood sugar tested regularly. For people whose blood sugar is already high, see our guide on how to lower blood sugar. 

Increase your physical activity

This is closely related to the previous point: physical activity helps control weight and can substantially lower the risk of developing type 2 diabetes. It also improves insulin sensitivity, so the body can use glucose more efficiently. 

MedlinePlus recommends at least 30 minutes of moderate physical activity, five days a week. This is especially important for people who sit at a desk for work or are otherwise sedentary. 

Eat more fruits and vegetables

Diet plays a central role, and healthy eating habits make a real difference. Experts emphasize the link between certain foods and the prevention of type 2 diabetes and other diseases. Diabetes UK recommends making dietary changes, including eating more fruits and vegetables. 

Some fruits and vegetables are even associated with a lower risk of type 2 diabetes. Examples include apples, grapes, berries, and some leafy greens, such as spinach. Fresh and frozen produce are both good options, as both provide essential nutrients. For more ideas, see our article on food for people with diabetes. 

It helps to check the nutrition label for added sugars. Many packaged fruit juices and fruit drinks, for example, contain little actual fruit and a lot of added sugar, so they are best limited. 

Eat more healthy fats

The Harvard T.H. Chan School of Public Health also discusses preventing type 2 diabetes and notes that the type of fat consumed affects the risk of developing the disease.

It is important to cut back on trans fats and to include sources of healthy fats, such as the polyunsaturated fats found in vegetable oils, nuts, and seeds.

Trans fats, which are found in many processed and fried foods, are associated with a higher risk of type 2 diabetes. They raise LDL cholesterol and lower HDL cholesterol, and they may also promote inflammation and insulin resistance. 

Cut back on red and processed meats

The Diabetes UK guide cited earlier also covers red and processed meat and recommends replacing them with healthier protein sources to reduce the risk of type 2 diabetes. 

This does not mean giving up meat entirely: besides legumes, protein is also available from eggs, fish, chicken, and turkey. 

For a healthy diet and a lower risk of type 2 diabetes, it is best to limit red meats such as beef, pork, and lamb, and processed meats such as bacon, sausages, and cold cuts. Some large studies associate each additional daily serving of unprocessed red meat with a roughly 20% higher risk of type 2 diabetes, and processed meat with an even greater increase. 

Reduce salt intake

High salt intake has been linked to a higher risk of type 2 diabetes in some studies, and it can also raise blood pressure, another risk factor for diabetes. Ideally, people should cook with less salt and limit processed products, which often contain more sodium than recommended. 

A good strategy is to use more herbs and spices when cooking, so that salt is not the main source of flavor. Health authorities generally recommend limiting salt to about 5 to 6 grams per day (roughly one teaspoon). 

Avoid tobacco

The Centers for Disease Control and Prevention (CDC) notes that people who smoke are 30% to 40% more likely to develop type 2 diabetes than those who do not. Smoking is associated with insulin resistance, which may partly explain the higher risk. 

The nicotine in tobacco raises blood sugar levels, and other components harm the body and increase inflammation. All of this makes it harder to control blood sugar and makes people more vulnerable to diabetes and other diseases. 

Tobacco also causes a large number of deaths every year. The WHO reports that more than 8 million people die each year from tobacco use, including both smokers and people exposed to secondhand smoke. 

Drink plenty of water and avoid sugary drinks

The same Diabetes UK guide, which offers eating advice for people at risk of diabetes, highlights the importance of choosing drinks without added sugar. Sodas and sugary energy drinks are associated with a higher risk of type 2 diabetes and also contribute to obesity.

Ideally, people should drink plenty of water and replace sugary drinks with milk or unsweetened tea or coffee. Packaged fruit juices are best limited too, since they are high in sugar and low in fiber. 

Avoid a sedentary lifestyle

Healthline’s recommendations for preventing type 2 diabetes are wide-ranging, but one that stands out is avoiding a sedentary lifestyle. People who spend a lot of time sitting, or who are very physically inactive, have a higher risk of diabetes than people who are active. 

Several of the studies that Healthline cites indicate that long hours of sitting are associated with a higher risk of type 2 diabetes, especially in people who are also physically inactive. 

The benefits of exercise for physical and mental health are very broad, and the good news is that very demanding activities are not required. Getting up and walking for a few minutes every 30 minutes while working may help lower the risk of diabetes. 

Limit alcohol

To conclude, there is one more factor that influences the risk of developing the disease: alcohol. Heavy drinking has been shown to increase the risk of type 2 diabetes. 

Cutting back from heavy to moderate drinking may reduce this risk, as the Harvard T.H. Chan School of Public Health notes in the article cited earlier. 

Drinking less alcohol may also help insulin move glucose into the cells more effectively.