How to prevent type 2 diabetes

How to prevent type 2 diabetes

There are several factors that contribute to the development of diabetes type 2. One of them is genetics; having people with diabetes in the family. The most important factor however is lifestyle. Keeping healthy can help prevent type 2 diabetes. When already diagnosed with diabetes type 2, healthy lifestyle choices can help prevent complications.

A healthy diet

Making changes in the food you eat on a daily base can have a big impact on your health and on the risk of type 2 diabetes. A good choice is eating whole grain products instead of highly processed carbohydrates. Products like white bread and white rice have a high glycemic index which means that they cause peaks in blood sugar levels. This may lead to increased diabetes type 2 risk. Also, it’s best to skip sweets and sugary drinks. The same goes for saturated fats. It’s important to focus on fruits, vegetables, whole grains, nuts, poultry or fish.

Physical activity

Regular exercise helps in preventing diabetes type 2. It is recommended to exercise for at least 30 minutes a day, five days a week. Activities that cause a slight shortness of breath like jogging, biking, swimming or aerobics work best. Strength training with weights for example is also very effective. Putting the muscles to work improves their ability to use insulin and absorb glucose.

Weight management

People who are overweight have a higher risk of getting diabetes type 2. It’s important to keep body weight in a healthy range. Losing excess body weight can be done by eating a healthy and balanced diet in combination with daily exercise. A nutritionist, dietician or doctor can help with composing a tailor-made diet.


Sometimes, a doctor will prescribe medication to help prevent diabetes type 2. A common prescribed drug is Metformin, an oral diabetes medication. However, lifestyle changes most important in preventing diabetes.