Of the more than 500 million people who have diabetes worldwide, the vast majority have type 2 diabetes, and in Spain they correspond to 5.3 million. But unlike type 1, this version of diabetes can be prevented in many cases.
It all comes down to risk factors that you can control versus those that you cannot control. Risk factors you can modify include things like your level of physical activity and diet, while those you cannot modify, such as your race and certain medical conditions. The following are uncontrollable risk factors that can increase your risk of type 2 diabetes:
- Hispanic or African American background
- Close relative with diabetes
- Polycystic ovary syndrome (PCOS)
- Gestational diabetes during pregnancy
Some people are born with the genetic disposition to develop type 2 diabetes, and then certain environmental exposures and lifestyle factors further increase their risk. However, regardless of your risk factors, there are things you can do to help prevent type 2 diabetes.
4 ways to avoid having diabetes
Eat a healthy and balanced diet
A healthy diet includes the daily intake of whole grains, a large amount of vegetables, colorful fruits, probiotic and prebiotic foods, and foods rich in Omega-3 fatty acids. Although nutrition and food choices are vital to managing type 2 diabetes, it is recommended to follow general healthy eating habits rather than a specific diet plan.
Limit processed foods
Try to avoid processed foods that contain large amounts of omega-6 polyunsaturated fatty acids (PUFAs), trans fatty acids, saturated fats, cholesterol, and salt, as they are strongly associated with the development of diabetes, insulin resistance, and obesity.
In fact, a study published in December 2019 in JAMA Internal Medicine found that a higher proportion of ultra-processed foods in the diet was associated with an increased risk of developing type 2 diabetes, regardless of other lifestyle factors.
Change your carbohydrates
Exchanging simple and processed carbohydrates (think white bread and pasta, baked goods, sweetened beverages) for fresh produce can help reduce insulin resistance. Red berries, like strawberries and raspberries, are a great choice because they have a low glycemic index, which means they won't cause an increase in blood sugar.
Choosing complex carbohydrates instead of simple carbohydrates is also recommended whenever you have a chance, as they break down more slowly, which helps keep blood sugar at a uniform level.
Examples of complex carbohydrates include the following:
- Oatmeal
- Integral rice
- Quinoa
- Potatoes
- Beans
- Peas
- Lentils
Fill half your plate with non-starchy vegetables
Non-starchy vegetables are low in carbohydrates and calories, making them an ideal food if you are concerned about diabetes. These types of vegetables are also rich in fiber, a nutrient that can help control blood sugar.
Examples of non-starchy vegetables include:
- Asparagus
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Eggplant
- Kale
- Green leaves (spinach, chard, cabbage leaves)
- Zucchini
Choose lean protein
Opt for lean cuts of chicken, pork, turkey, lamb, or beef and incorporate eggs fortified with Omega-3 fatty acids. A diet rich in Omega-3s can decrease insulin resistance by reducing inflammation. For this reason, you should also try to eat at least two servings of fish a week, particularly salmon, trout, herring, tuna, or mackerel, which serve a good amount of Omega-3s.
You can also get Omega-3 of vegetable origin from the following foods:
- Nuts and seeds, such as walnuts and flax seeds.
- Dark green leafy vegetables.
- Legumes, such as beans, peas, lentils, and soybeans.
Change your fats
Instead of saturated fats like butter, cream, lard, or cheese, choose vegetable oils rich in monounsaturated fatty acids like olive oil, canola, soy, and flaxseed.
Make exercise a regular part of your life
Physical activity is especially important to prevent diabetes, because it decreases the state of insulin resistance in our bodies. In other words, the less active you are, the more resistant your body will be to insulin.
Walking at least 10,000 steps a day is associated with a decrease in type 2 diabetes. Physical activity guidelines recommend that adults engage in at least 150 minutes a week of moderate intensity aerobic activity (think of walking, biking) and perform muscle strengthening activities at least two days a week. In general, too, you should try to move more and sit less during the day.
But the most important thing is that you choose a physical activity that you enjoy, because staying active through the movement that you like means that you will be more likely to continue. So be creative: anything from walking to biking to dancing in your basement can be an effective way to keep yourself moving.
Maintain, or achieve, a healthy weight
Being overweight is a big risk factor for type 2 diabetes.
If you're above a healthy weight and body mass index, dropping a few pounds can help increase your insulin sensitivity and optimize blood sugar control.
A possible reason? The chronic low-grade inflammation associated with obesity is believed to trigger insulin resistance.
A 10 to 15 percent weight loss can reverse diabetes. At a lower body weight, the pancreas can produce enough insulin to cover the lowest carbohydrate intake, and insulin resistance disappears, allowing insulin to function properly.
The overall goal is to normalize blood sugar and stabilize blood glucose levels by reaching a healthy BMI.
Get regular checkups
Most people don't just develop type 2 diabetes overnight. Instead, they move through stages of worsening insulin resistance. Before a person develops full-blown type 2 diabetes, they will usually show signs of prediabetes.
In many cases, if you have prediabetes, you may not have any other apparent symptoms; in fact, more than 80 percent of people with the condition don't know they have it.
That is why it is so important to schedule an annual health checkup so that your doctor can monitor your numbers. If there is a problem with your blood sugar level, you can catch it early and act to reverse the condition.
