Type 2 diabetes is a chronic medical condition that affects millions of people worldwide. Unmanaged diabetes may lead to blindness, kidney failure, heart disease, and other serious conditions. Before diagnosis, your blood glucose levels may be high — but not high enough to indicate diabetes. This is known as prediabetes. It’s estimated that up to 37% of people with untreated prediabetes develop type 2 diabetes within 4 years.
Type 2 diabetes doesn’t happen overnight, rather it takes 5-10 years of unhealthy habits to manifest into a full-blown condition. During this time, as you unknowingly create fertile ground for diabetes to thrive, you also have a window of opportunity to reverse it or at least delay it. If you replace the habits that increase your risk of diabetes with lifestyle choices that reverse those changes, you can take control of your health and prevent it from progressing.
We can say this with confidence based on the extensive research conducted globally in various populations. The research shows that making the right choices about your lifestyle can significantly reduce the risk of developing type 2 diabetes by a whopping 58% in people with prediabetes.
You must be wondering that, “I have heard that one gets diabetes because of genetics and he cannot do much about it.” There is no doubt that genetics makes you susceptible, but lifestyle choices play a crucial role in triggering your vulnerability. Genetics can load the gun, but lifestyle choices can either trigger the gun or hold the trigger.
Dr. Amena Sadiya
So, the power is in your hands. By adopting healthy habits, such as maintaining a whole food diet, engaging in regular physical activity, managing stress, and getting enough sleep, you can take proactive steps to prevent or delay the onset of type 2 diabetes.
Remember, prevention is always better than cure, and with the right knowledge and actions, you have the ability to shape your own health destiny.
1. Lose that excess weight
Excessive body weight, indicated by a high body mass index (BMI), is a significant risk factor for diabetes. Asians, in particular, tend to develop diabetes at lower BMI levels than those of European ancestry. The presence of visceral fat – the layer of fat around the abdominal organs and midsection – is also associated with prediabetes and type 2 diabetes, or at least inflammation and insulin resistance. Diabetes risk increases as body fat levels rise, even within the healthy BMI or waist circumference.
Keeping track of your BMI (<25kg/m2) and waist circumference (<80 cm for women and <94 cm for men) is key to preventing or delaying type 2 diabetes.
The good news is that a 5 percent weight loss lowers the risk of type 2 diabetes by 50%, while a 10 percent weight loss lowers it by 80% . A study in Diabetes Care reported that even one kilogram of weight loss reduces the risk of diabetes by a whopping 16%. With proper weight loss management and strategies, coupled with regular exercise and healthy eating habits, may significantly reduce your diabetes risk.
2. Reducing ultra-processed food and increasing whole foods
Ultra-processed food refers to food products that are heavily processed and contain numerous artificial additives, preservatives, and other chemicals. These foods are typically pre-packaged and contain very little or no real whole food. It is true that they are convenient, tasty, and easy to prepare, but they have no nutritional value or even have an adverse effect on your health. Some examples of ultra-processed food are breakfast cereals, cookies, sausages, nuggets, fruit-flavoured yoghurts, carbonated drinks, crisps, burgers, pizza and mass-produced bread.
A population study on 100,000 adults for 10 years revealed that that adding just 100g of ultra-processed food to your daily diet increases the risk of developing type 2 diabetes by 5%. To reduce dependence on these foods, educate yourself to identify these foods in your daily diet and seek out less-processed alternatives. Focus on incorporating whole grains, beans, milk, yogurt, fruits, and vegetables into your daily meals. Choose plain yogurt and add your own natural sweeteners like fresh or dried fruit, and opt for nourishing options like fruit and nut-filled porridge instead of sugary, low-fiber breakfast cereals. By making these conscious choices, you can break free from ultra-processed foods and support a healthier lifestyle.
3. Replace sugar-sweetened beverages with water, tea, or coffee
The evidence linking the consumption of sugar-sweetened beverages to type 2 diabetes is substantial. Risks are even greater in young adults and Asians.
Sugar-sweetened beverages refers to any beverage with added sugar or other sweeteners (high fructose corn syrup, sucrose, fruit juice concentrates, and more). This includes soft drinks, carbonated beverages, punches, fruit drinks, sugared iced tea, sweetened powdered drinks, sports and energy drinks.
Just a reminder a typical 12-ounce (330ml) can of regular cola contains 8 teaspoons of added sugars; a 20-ounce bottle (500 ml) contains 12 teaspoons of sugar.
Surprisingly, even 100% fruit juices, often seen as a healthier alternative, have been found to be positively associated with diabetes risk due to their sugar and calorie content. Recent studies have also shown that the long-term consumption of artificially sweetened beverages ( zero calorie options) is linked to a higher risk of diabetes.
Long-term studies have shown that increasing the intake of sugary beverages, including fruit juices, was associated with a 16-18% higher risk of type 2 diabetes. However, replacing one daily serving of these beverages with water, coffee, or tea (not sweetened) was associated with a 2-10% lower risk of diabetes . The next time you add a drink, best option is water and if you prefer tea or coffee, keep sugar and milk to a minimum.
4. Make at Least Half Your Grains Whole Grain
When grains are processed the germ, bran and endosperm are removed. This creates white flour, white rice and refined corn meal, to name a few examples. Whole grains retain all three of these parts in their original proportions. The bran is fiber-rich and the germ contains valuable nutrients.
According to an analysis of all the research studies conducted over the last 36 years, whole grains may be beneficial in preventing type 2 diabetes. The potential benefits of these findings suggest that consuming at least 2 to 3 servings per day (~45 g) of whole grains may be highly beneficial in preventing lifestyle diseases .
To find whole grain foods, use the ingredients listed on the food label. Try whole grain breads, brown rice, wild rice, whole grain pastas and tortillas (corn and wheat), corn or wheat pita and bagels, oats, and even popcorn. Less familiar grains add variety to your diet such as quinoa, barley, amaranth, bulgar and millet.
Introducing whole grains into your family, can be more of a challenge. Start children young on whole grains to help their acceptance. This will make it normal to them. Don’t assume children will not like whole grains.
5. Cut down Processed Red meat
Red meat, in its unprocessed form, is a valuable source of protein and B vitamins and is a traditional part of human diets. Processed red meat is especially bad for your health. It is believed that the preservatives, additives and chemicals (e.g. nitrites, nitrates) that are added to meat during manufacturing can harm your pancreas (organ that produces insulin) and increase insulin resistance. Examples of processed meats include hot dogs, bacon, ham, sausages, corned beef, and canned luncheon meat.
Multiple studies suggest that excessive consumption of red meat and processed meat may elevate the risk of type 2 diabetes. A review of several studies showed that consuming 100 grams of red or total meat daily, or 50 grams of processed meat daily, increases the risk of type 2 diabetes by 20% and 30%, respectively . While the evidence regarding red meat is still inconclusive, processed red meat like bacon, sausage, or deli meats, has been particularly added stonger evidence of association with risk of heart disease and risk of type 2 diabetes.
However, it’s not necessary to completely eliminate red meat from your diet diet. Instead, moderation is key. Consider red meat as an occasional treat, limit portion sizes, and use it to enhance the flavor of dishes rather than making it the main component.
Opt for lean cuts of meat, as they tend to have less fat content. When preparing meat, trim off visible fat as much as possible. Broiling or grilling can further reduce the fat content. Be mindful of avoiding charring when grilling, as it can have negative health implications. There are also healthier methods of preparing red meat, such as sautéing, baking, roasting, and broiling, which can help retain flavor and reduce the consumption of added fats.
6. Physical Activity: Some Is Better Than None, More Is Better, and Earliest Is Best
Over the centuries, many theories on chronic disease prevention have come and gone, but one recommendation has stood the test of time: a physically active lifestyle is a key behavior required for optimal health and disease prevention. Increasing physical activity levels provides protection against the onset of type 2 diabetes.
Worldwide, around 1 in 3 women and 1 in 4 men do not do enough physical activity to stay healthy. A 150 min of moderate to vigorous physical activity per week via aerobic or resistance training or both is highly recommended not only for prevention of diabetes but also cardiovascular diseases and fatty liver. Physical activities have been proven to reduce insulin resistance and lower blood sugar in adults as the glucose in your body is used as fuel when you exercise.
7. A good night’s Sleep
Sleep plays a crucial role in our overall health. Lack of sleep can lead to various negative effects such as decreased caloric burn during the day, increased hunger decreased feeling of fullness, increased stress hormones and insulin resistance all of which can contribute to an increased risk of type 2 diabetes.
New research suggests that getting fewer than 6 or more than 10 hours of sleep, or experiencing poor sleep quality, can raise the risk of diabetes .
To improve the quantity and quality of your sleep, establish a regular sleep schedule, create a comfortable sleep environment, and incorporate relaxation techniques before bedtime. Additionally, limit caffeine and alcohol intake, and minimize screen time before going to bed.
Setting goals around sleep health is an effective way to your increase sleep quality. It’s often easier to achieve positive goals. An example of a positive sleep goal is, “I will begin a new bedtime routine of shutting off the television and instead, reading a book for at least 30 minutes before bed, four nights this week.” A simple and small goal towards good sleep.
Ready to make a positive change and reduce your risk of type 2 diabetes? Take the first step by getting your free risk assessment at our clinic. Whether you’re curious about your current risk score or if you’re pre-diabetic, our experts can provide you with the information you need. Plus, discover our exclusive packages for diabetes prevention. Don’t wait any longer – prioritize your health and take control of your future. Contact us today!
References
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