Diabetes Prevention
Studies have shown that Type 2 Diabetes can be prevented or delayed by adopting a few lifestyle changes. Diabetes prevention can occur in numerous settings including worksites, neighborhoods, and communities.
Preventing Type 2 Diabetes is possible with healthy lifestyle changes and commitment. You can lower your risk of type 2 diabetes by remembering these three things:
- Eat Healthy
- Be Active
- Maintain a Healthy Weight
Eat Healthy
A healthy diet consists of vegetables, fruits, and lean proteins. Eat a diet that is low in sodium, refined carbohydrates, and added sugars and high in nutrients. Green leafy vegetables are high in nutrients and fiber. Fiber helps to keep you fuller longer. Some green leafy vegetables include kale, cabbage, lettuce, and broccoli. You can easily put these in a salad, soup, or simply steam them. Fruits are a good source of nutrients and fiber as well; although they do contain sugars, they are natural sugars and go through your body differently than added sugars. Some fruits are higher in sugar content than others. Some fruits that are lower in sugar include strawberries, blueberries, and blackberries. Lean proteins are great for keeping you feeling full just like fiber. Some good sources of lean proteins include fish, eggs, dried beans, and poultry. Eating healthy can sound difficult in such a fast-paced world, but it is possible with a little planning and portion control.
Be Active
Being active can lower your risk of Type 2 Diabetes. Walking 30 minutes a day has been proven to lower your risk of type 2 diabetes, according to the American Diabetes Association. Here are a few steps to help you become a little more active throughout your day:
- Park farther away from the door.
- Take a walk around the office before lunch and at the end of the day.
- Get a walking partner. Having someone to motivate you can help keep you on track.
- Take 10-minute walks at a time.
Maintain a Healthy Weight
Your risk of type 2 diabetes can be lowered by losing 5% - 7% of your total weight, and this is possible by remembering the steps above. Stick to the lifestyle changes that are above and you will be on your way to a healthy life with the reduced risk of type 2 diabetes.
What is Prediabetes?
Prediabetes means your blood glucose (sugar) levels are higher than normal, but not high enough to be diagnosed as diabetes. Prediabetes can lead to heart disease, stroke, and type 2 diabetes, the most common form of diabetes. Prediabetes can often be reversed.
In the United States, about 1 in 3 adults has prediabetes—and more than 8 in 10 don’t know it. Without taking action, many people with prediabetes could develop Type 2 diabetes within five years. According to the CDC, an estimated 97.6 million adults (38% of the U.S. population) have prediabetes. With Type 2 diabetes, your body can’t effectively use insulin, a hormone that helps glucose enter your cells for energy. Although Type 2 diabetes can develop at any age, certain factors increase your risk.
Do you know your risk?
Take the Prediabetes Risk Test to complete a risk assessment to know your risk.
You've got Prediabetes. What now?
If you have prediabetes, the National DPP lifestyle change program is one of the most effective ways to prevent type 2 diabetes. In the program, you'll learn skills to help you lose weight, become more active, and improve your overall health.
https://www.cdc.gov/diabetes-prevention/about-prediabetes-type-2/index.html
Last updated 12/3/2025