By Sally Bowman, RN, quality care coordinator
11/2/2022
If you are currently overweight or obese, have high cholesterol or a family history of diabetes, you are at increased risk of developing type 2 diabetes. Maybe you’ve been diagnosed with prediabetes, a condition in which blood sugar is high but not high enough to be type 2 diabetes. Without intervention, its likely you’ll become a type 2 diabetic within 10 years.
But hope is not lost. Making lifestyle changes can prevent or delay the onset of the disease. Diabetes carries a long list of serious health complications such as nerve, kidney and heart damage. It’s never too late to make changes.
[Read more: All You Need to Know About the Basics of Diabetes Symptoms, Causes and Prevention]
Losing weight reduces the risk of diabetes. People in one large study reduced their risk of developing diabetes by almost 60% after losing approximately 7% of their body weight with changes in exercise and diet.
The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression. More weight loss will translate into even greater benefits.
Set a weight-loss goal based on your current body weight. Talk to your doctor about reasonable short-term goals and expectations, such as losing one to two pounds a week.
There are many benefits to regular physical activity, including the following.
It can be helpful to set a goal to promote weight loss and maintain a healthy weight. Here are just a few examples of exercise activities you can take on.
Plants provide vitamins, minerals and carbohydrates in your diet. Carbohydrates include sugars and starches, the energy sources for your body, and fiber. Dietary fiber, also known as roughage or bulk, is the part of plant foods your body can't digest or absorb.
Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include the following.
Eating fiber offers a number of benefits, including the short list below.
Avoid foods that are "bad carbohydrates" — high in sugar with little fiber or nutrients, such as white bread and pastries, pasta from white flour, fruit juices and processed foods with sugar or high-fructose corn syrup.
Fatty foods are high in calories and should be eaten in moderation. To help lose and manage weight, your diet should include a variety of foods with unsaturated fats, sometimes called "good fats."
Unsaturated fats, both monounsaturated and polyunsaturated fats, promote healthy blood cholesterol levels along with good heart and vascular health. Below are some sources where you can find good fats.
Saturated fats, the "bad fats," are found in dairy products and meats. These should be a small part of your diet. You can limit saturated fats by eating low-fat dairy products, and lean chicken and pork.
Many fad diets, such as the glycemic index, paleo or keto diets, may help you lose weight. There is little research, however, about the long-term benefits of these diets or their benefit in preventing diabetes.
One simple strategy to help you make good food choices and eat appropriate portions sizes is to divide up your plate. These three divisions on your plate promote healthy eating.
The American Diabetes Association recommends routine screening with type diabetes diagnostic tests for all adults aged 45 or older, as well as for the following groups.
Share your concerns about diabetes prevention with your personal doctor. They will appreciate your efforts to prevent diabetes and may offer additional suggestions based on your medical history or other factors. As always, you can feel free to contact us about diabetes-related coverage under your Network Health plan.