Losing weight reduces the risk of diabetes. Regular physical activity has many benefits. Plants provide vitamins, minerals and carbohydrates to the diet. Avoid fad diets and make healthier choices.
Type 2 diabetes is a chronic medical condition that affects millions of people around the world. Uncontrolled diabetes can cause blindness, kidney failure, heart disease, and other serious conditions. Here are 11 ways to reduce your risk of getting diabetes. Over time, this can lead to progressively higher blood sugar and insulin levels until the condition develops into type 2 diabetes.
Many types of physical activity have been shown to reduce insulin resistance and blood sugar in adults with prediabetes or type 2 diabetes. These include aerobic exercise, high-intensity interval training (HIIT), and strength training (8, 9, 10, 1). A study conducted on 29 people with type 2 diabetes found that HIIT, which involves bursts of intense activity followed by brief recoveries, improved blood sugar control and extended resistance training sessions (. Sugary beverages, such as soft drinks and sweetened fruit juices, have been linked to an increased risk of both type 2 diabetes and latent autoimmune diabetes in adults (LADA).
A large observational study involving 2,800 people revealed that those who drank more than 2 servings of sugary beverages a day had a 99 and 20% increased risk of suffering from LADA and type 2 diabetes, respectively (1). In addition, a review revealed that 1 serving of sugar-sweetened beverages per day could increase the incidence of type 2 diabetes by 18%) (1.Conversely, increased water intake may lead to better blood sugar control and a better response to insulin (15, 1). A 24-week study. showed that overweight adults who replaced diet soft drinks with water while following a weight-loss program experienced a decrease in insulin resistance, fasting blood sugar and insulin levels (1).
Being heavier can increase the risk of type 2 diabetes). A 2-year randomized study in more than 1000 people at higher risk of type 2 diabetes showed that exercise, diet and weight-loss interventions significantly reduced the risk of this disease by 40 to 47%, compared to a control group (20). Smoking has been shown to cause or contribute to many serious health problems, such as heart disease, chronic obstructive pulmonary disease (COPD), and lung and bowel cancers (2). In addition, excessive and more frequent smoking is linked to a higher risk of diabetes than smoking fewer cigarettes (23, 2).
Importantly, studies suggest that quitting smoking may reduce the risk of diabetes (2). A large study of more than 53,000 Japanese adults found that the risk of diabetes among those who smoke decreases over time after they quit smoking). Probing. Quitting smoking for 10 years or more may even reduce this risk to about the same level as people who have never smoked (2).
Eating too much food at once has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes (2). While there are few studies on the effects of portion control on people with prediabetes, research on people with type 2 diabetes provides information. A study conducted on overweight or obese adults, including some with type 2 diabetes, found that following a meal plan with controlled meal replacements in appropriate portions and portions of other healthy foods led to weight loss and reduced body fat (2). Observational studies consistently link sedentary behavior with an increased risk of type 2 diabetes (2).
Studies in people with prediabetes and older women with obesity show that this nutrient helps keep blood sugar and insulin levels low (32, 3). Soluble fiber and water form a gel in the digestive tract that slows down food absorption, leading to a more gradual rise in blood sugar. Therefore, eating more soluble fiber can lower fasting blood sugar and insulin levels (34, 3). Insoluble fiber has also been linked to lower blood sugar levels (3).
In fact, studies link vitamin D deficiency to insulin resistance and type 2 diabetes (37, 3). Some studies also show that vitamin D supplements can improve many aspects of blood sugar control in people with prediabetes compared to control groups (38, 39, 40). However, current research is conflicting on whether vitamin D supplements prevent the progression of prediabetes to type 2 diabetes (40, 4). Observational research associates diets rich in ultra-processed foods with an increased risk of type 2 diabetes (4).
Conversely, reducing the consumption of packaged foods that are high in vegetable oils, refined grains and additives may help reduce the risk of diabetes (43, 4). This may be due in part to the anti-diabetic effects of whole foods, such as nuts, vegetables and fruits. One study found that diets rich in processed foods increased the risk of diabetes by 30%, but that eating whole, nutritious foods reduced this risk (4). Studies report that daily coffee intake reduces the risk of type 2 diabetes by up to 54%, and the greatest effect is generally seen in people who consume more) (4).
Coffee and tea contain antioxidants known as polyphenols that may help protect against diabetes (4). Type 2 diabetes in children). Is on the rise. If your child is at risk of diabetes, it may be helpful to implement some of the prevention tips in the list above.
If you live with diabetes, you can lower your A1C score by making minor changes to your routine. Researchers say that nitrates and nitrites found in processed meats and other foods may increase the risk of type 2 diabetes. In an industry-funded study, researchers say that coffee may help reduce the severity of liver disease in people with type 2 diabetes. New research predicts that the number of children living with type 2 diabetes could increase dramatically in the near future.
The findings of the Nurses' Health Study and the Health Professional Follow-up Study suggest that brisk walking for half an hour every day reduces the risk of developing type 2 diabetes by 30%. The longer you have diabetes, the more likely you are to develop health problems, so delaying diabetes for even a few years will benefit your health. A long-term analysis of data from 40,000 men from the Health Professionals Follow-up Study revealed that drinking a 12-ounce serving of diet soda a day did not appear to increase the risk of diabetes. .