header image

Doctor checking patient for diabetes

How You Can Prevent Type 2 Diabetes

Type 2 diabetes is a chronic disease that affects more than 3 million people per year in the U.S. alone. When not controlled, this disease can cause blindness, kidney failure, heart disease and other health issues. Before diabetes is diagnosed, there is a period of time called prediabetes, where blood sugar levels are high but not high enough to be diabetes. About 70% of people with prediabetes go on to be diabetics. However, there are a handful of actions you can take to reduce your risk of type 2 diabetes. 

 

1) Eat Healthy Fats

 

Fatty foods may taste delicious, but they should only be eaten in moderation. The fats that are good for you are the unsaturated fats – monounsaturated and polyunsaturated. These fats promote healthy cholesterol levels, along with good heart and vascular health. You can find these fats in foods such as:

  • Almonds, peanuts, flaxseed, pumpkin seeds, salmon, mackerel, tuna, cod, and canola oils

The saturated fats, or bad fats, are found in dairy products and fatty heavy meats. You can limit your saturated fats by eating low-fat dairy products and lean meats. 

 

2) Work Out Regularly

 

You may have heard this a thousand times, but it’s true. Regularly exercising helps prevent diabetes. Exercise increases the insulin sensitivity of your cells. So when you’re hitting the gym, less insulin is required to keep your sugar levels under control. 

 

3) Drink Your Water

 

Water is by far the best drink you can have throughout the day. It has no sugar, no preservatives, and no artificial coloring. Sugary drinks have been linked to an increased risk of type 2 diabetes. 

 

4) Watch Your Portions

 

Portion size is important when it comes to preventing type 2 diabetes, especially if you’re overweight. Eating a ton of food in one sitting has shown to cause higher blood sugar and insulin levels. In one study, people who were pre-diabetics reported that after practicing portion control, it lowered their blood and sugar insulin levels significantly after 12 weeks. 

 

5) Get Plenty of Fiber

 

Fiber is beneficial for gut health and weight management. Insoluble fiber is also linked to reductions in blood sugar levels and a decreased risk of diabetes, although exactly how it works is not clear. 

 

6) HealthTexas Primary Care Doctors can help!

 

At HealthTexas, we have double the national average in preventive healthcare measures. This includes helping you get off the diabetes track. Set up your appointment today!

Book Online