Type 2 diabetes is a chronic condition that affects how your body processes blood sugar (glucose). With type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the movement of sugar into your cells — or fails to produce enough insulin to maintain normal glucose levels.
Uncontrolled high blood sugar from diabetes can damage your nerves, eyes, kidneys, and other organs. Fortunately, a few lifestyle changes can dramatically reduce your chances of developing type 2 diabetes.
What causes type 2 diabetes?
Doctors don’t fully understand why some people develop type 2 diabetes and others don’t. However, several factors increase the risk, including:
- Weight. Being overweight or obese increases the risk. Especially, carrying extra weight around the waist.
- Inactivity. The less active you are, the greater your risk.
- Family history. Having a parent or sibling with type 2 diabetes increases your risk.
- Age. The risk increases as you get older, especially after age 45.
- Race. Having dark skin, Hispanic American, American Indian, or Asian American ethnicity increases your risk.
- Gestational diabetes. If you developed gestational diabetes when pregnant, your risk increases.
- Prediabetes. If your blood sugar levels are higher than normal, but not high enough to be type 2 diabetes, you have prediabetes.
No one knows for sure why some people develop type 2 diabetes, but contributing factors include genetics and lifestyle choices. Being overweight and inactive tend to create insulin resistance, where your cells don’t respond properly to insulin. With time, insulin production may decrease as the pancreas tires from pumping out more and more.
Can you reverse type 2 diabetes?
While there’s no cure for type 2 diabetes, studies show it’s possible for some people to reverse it. Through diet, exercise, and weight loss, you may be able to reach and hold normal blood sugar levels without medication.
In one study, people with type 2 diabetes exercised and followed a low-calorie meal plan to lose weight. After a year, 40% achieved remission and were able to stop diabetes medication.
Remission is more likely if treatment starts soon after diagnosis. However, remission still may be possible after living with diabetes for many years.
While reversing diabetes is challenging, it’s worthwhile to naturally regulate blood sugar levels and reduce reliance on medication.
Natural ways to help prevent type 2 diabetes
Making lifestyle changes can dramatically lower the chances of developing type 2 diabetes. The most influential factors are:
- Weight. Carrying extra pounds, especially around the waist, increases the risk of developing diabetes. Losing a modest amount of weight — around 10 to 15 pounds — can help prevent or delay diabetes.
- Diet. Consuming sugary drinks, refined carbs, and processed foods accelerates diabetes risk. Shifting to a whole foods diet full of fiber slows down digestion and the release of sugars into the bloodstream.
- Exercise. Staying active helps control weight and lower insulin resistance. Aim for 150 minutes of moderate activity per week.
- Sleep. Not getting enough sleep has been linked to insulin resistance. Most adults need 7-9 hours of sleep per night.
- Stress. Chronic stress floods the body with hormones that impair blood sugar regulation. Relaxation techniques like yoga, meditation, and deep breathing counter stress.
Making a few key lifestyle changes goes a long way towards preventing type 2 diabetes. Losing weight, eating healthier, exercising, getting adequate sleep, and managing stress keep blood sugar levels stable.
Lose extra weight
The more extra weight you carry, the more resistant your cells become to insulin. As a result, your body needs to make more and more insulin to lower blood sugars after meals.
Losing about 7% of your body weight — that’s 14 pounds if you weigh 200 pounds — can reduce the risk of developing type 2 diabetes by nearly 60%. Greater amounts of weight loss reduce the risk even further.
Carrying extra weight around the waist seems to be especially problematic. Belly fat lies deep inside surrounds organs, promoting inflammation, insulin resistance, and diabetes risk.
You don’t need to strive for a supermodel figure to prevent diabetes. Modest weight loss can reap huge dividends.
Cut down on sugary foods and refined carbs
It’s a good idea to avoid sugary drinks like soda, fruit juice, and sweetened iced tea. Though naturally sweet, fruit juice is high in sugar and missing the fiber of whole fruit.
Skip the sugary breakfast cereals as well. Even “healthy” cereals often contain much more sugar and refined carbs than fiber and protein.
Refined carbs — like white bread, pasta, rice, and baked goods — digest quickly, leading to spikes in blood sugar and insulin. Over time, these spikes strain the body and promote insulin resistance.
Instead, eat more whole foods — especially non-starchy vegetables, beans, whole grains, nuts, seeds, fish, yogurt, eggs, lean poultry and meat. Their fiber and protein help slow digestion and stabilize blood sugar levels.
Move more
Regular physical activity helps you lose weight and lowers diabetes risk directly by improving how your cells respond to insulin. Exercise also lowers inflammation, raises good HDL cholesterol, and helps keep blood pressure and blood lipids under control.
The American Diabetes Association recommends getting at least 150 minutes per week of moderate-intensity activity, like brisk walking. But more is even better for diabetes prevention.
Focus on building activity into your daily routine — take the stairs, walk around while talking on the phone, park farther away, get off the bus one stop early, etc. The small bursts of activity add up over the day.
Improve sleep habits
Skipping sleep impairs the secretion of melatonin, leptin and ghrelin — hormones that regulate appetite and metabolism. Short sleep duration is linked to increased hunger, food intake, and insulin resistance.
Aim for 7 to 9 hours of sleep per night. Establish a regular bedtime routine and limit screen use before bed to improve sleep quality.
Consider blackout curtains if outside light interfers with sleep. Try a white noise app if noise is an issue. Tell your doctor if you suspect a sleep disorder.
Manage stress
Chronic stress causes several hormonal changes that increase insulin resistance and diabetes risk. Stress promotes visceral fat storage, inflammation, elevated blood lipids, increased appetite, weight gain and more.
Daily relaxation practices counter the effects of stress. Try yoga, meditation, deep breathing, progressive muscle relaxation, journaling, or whatever helps you decompress.
Set priorities and let go of perfectionism. Make time for hobbies and social connection. Seek support if you feel overloaded or depressed.
Learning healthy coping strategies relieves physiological stress and promotes diabetes prevention.
Foods that help prevent type 2 diabetes
Along with reducing sugary and refined carb intake, filling your plate with certain foods helps stabilize blood sugar and ward off type 2 diabetes. Excellent choices include:
Leafy greens
Spinach, kale, lettuce, swiss chard, and other leafy greens are extremely low in digestible carbs, yet packed with vitamins, minerals, and beneficial plant compounds. Leafy greens help lower inflammation, improve insulin resistance, and support heart health.
Cruciferous vegetables
Broccoli, Brussels sprouts, cabbage, cauliflower, and other cruciferous veggies contain sulforaphane, a plant compound with potent anti-diabetic properties. Sulforaphane improves glucose metabolism, reduces oxidative stress and inflammation, and protects blood vessel lining.
Legumes
Beans, lentils, chickpeas, and peas are wonderful foods for diabetes prevention. Legumes are low glycemic, high in protein and fiber, and packed with nutrients. Eating legumes regularly improves insulin sensitivity and lowers inflammation.
Nuts and seeds
Almonds, walnuts, pecans, peanuts, flaxseeds, pumpkin seeds, sunflower seeds, and other nuts and seeds are rich in healthy fats, protein, and fiber. They help you feel full, provide steady energy, and stabilize blood sugar levels.
Whole grains
Choose minimally processed whole grains like oats, quinoa, brown rice, farro, buckwheat, and barley over refined grains. The fiber and nutrients in whole grains promotes stable blood sugar levels and reduces diabetes risk.
Fatty fish
Salmon, mackerel, tuna, herring, sardines, and other fatty fish provide omega-3 fats that lower inflammation, help control weight, reduce heart disease risks, and improve insulin resistance.
Low-fat dairy
Milk, yogurt, cheese, and other dairy products are great sources of calcium, vitamin D, magnesium, and protein. Dairy intake is linked to lower risks of metabolic syndrome, prediabetes, and type 2 diabetes.
Eggs
Eggs are very nutritious, low carb, and diabetes-friendly. Eating eggs regularly has been shown to promote weight loss, improve insulin sensitivity, raise good HDL levels, and lower inflammation.
Apple cider vinegar
Apple cider vineger slows stomach emptying and suppresses post-meal blood sugar spikes. Mixing 2 tsp into water and drinking before meals promotes healthy blood sugar regulation.
Cinnamon
Cinnamon improves how cells respond to insulin. Consuming 1/2 to 1 teaspoon per day lowers blood sugar and cholesterol levels. Sprinkle on yogurt, toast, oatmeal, or coffee.
Turmeric
Curcumin, turmeric’s active compound, reduces insulin resistance and alleviates oxidation and inflammation related to diabetes. Use turmeric liberally when cooking or take a curcumin supplement.
Emphasizing these anti-diabetes foods helps maintain healthy blood sugar levels, prevents weight gain, and reduces inflammation.
Sample meal plan
Here is a one-day sample meal plan full of nutritious foods that help prevent type 2 diabetes:
| Meal | Foods |
|---|---|
| Breakfast | Oatmeal made with milk, ground flaxseed, walnuts, cinnamon, and sliced banana |
| Snack | Sliced apple with natural peanut butter |
| Lunch | Tuna salad sandwich on whole grain bread with lettuce, tomato, avocado. Carrot sticks. |
| Snack | Greek yogurt with blueberries and chopped almonds |
| Dinner | Baked salmon, roasted Brussels sprouts and sweet potato |
| Dessert | Fresh raspberries with whipped cream |
This meal plan focuses on nutritious whole foods like vegetables, fruits, whole grains, nuts, fish, yogurt, and healthy fats. It limits added sugars, refined grains, sugary drinks, and processed foods. Use it as a template and substitute other healthy foods you enjoy eating.
Supplements for diabetes prevention
Research on supplements for diabetes prevention is still emerging. Some supplements may help stabilize blood sugar levels when used with other lifestyle treatments. Talk to your doctor before starting any new supplement, especially if you take any medications.
Chromium
Chromium helps improve insulin sensitivity and blood sugar control. Food sources include broccoli, grape juice, whole grain products, and grass-fed beef. Chromium supplements may also have benefits.
Magnesium
Magnesium plays an essential role in carbohydrate metabolism. Supplementing with magnesium appears to improve insulin sensitivity and lower diabetes risk.
Vitamin D
Low vitamin D levels are linked to greater insulin resistance and higher diabetes risk. Get your vitamin D from sunlight, fatty fish, fortified dairy, and supplements if needed.
Alpha lipoic acid
This antioxidant improves insulin sensitivity and reduces blood sugar levels. More research on ALA supplements for diabetes prevention is needed, but early results are promising.
Berberine
Berberine is a compound from several plants that mimics the effects of metformin, a common diabetes drug. Early research suggests berberine may help prevent diabetes and lower blood sugar.
While using supplements responsibly may provide benefits, it’s just as important to embrace regular exercise, stress management, and an overall healthy lifestyle.
Risk factors you cannot control
Some diabetes risk factors are beyond your control, like your:
- Age. Risk rises as you get older.
- Ethnicity. Having dark skin, Hispanic American, American Indian, or Asian American ancestry increases risk.
- Family history. Having a close relative with type 2 diabetes raises your risk.
- Gestational diabetes. Women who developed gestational diabetes during pregnancy are more likely to get type 2 diabetes later.
If you have any of these fixed risk factors, it’s especially important to manage the variables you can control, like diet, activity, weight and stress.
See your doctor
Talk to your doctor if you’re concerned about diabetes risk, especially if you:
- Are age 45 or older.
- Are overweight.
- Have a family history of diabetes.
- Had gestational diabetes or gave birth to a baby over 9 pounds.
- Have polycystic ovary syndrome (PCOS).
- Have dark, thickened skin around your neck or armpits.
- Have high blood pressure or abnormal cholesterol.
Your doctor can assess your personal risk and help you take steps to prevent diabetes if needed. Blood tests to measure fasting blood glucose and HbA1c can detect prediabetes or undiagnosed diabetes.
The bottom line
You can markedly reduce the risk of developing type 2 diabetes by maintaining a healthy weight, eating well, exercising regularly, managing stress, and getting adequate sleep.
Focus on whole, unprocessed foods like vegetables, fruits, nuts, beans, fish, yogurt, eggs, and whole grains. Avoid sugary and refined carb-heavy foods. Stay active throughout your day.
See your doctor to discuss your diabetes risk. Take steps to prevent diabetes now and avoid complications down the road.