You may lower your risk of other diseases, and you will probably feel better and have more energy. The changes are. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. How to Prevent Diabetes. What is type 2 diabetes?
Who is at risk for type 2 diabetes? The changes are Losing weight and keeping it off. Weight control is an important part of diabetes prevention. For example, if you weigh pounds, your goal would be to lose between 10 to 20 pounds. And once you lose the weight, it is important that you don't gain it back.
Following a healthy eating plan. It is important to reduce the amount of calories you eat and drink each day, so you can lose weight and keep it off. Unsaturated fats — both monounsaturated and polyunsaturated fats — promote healthy blood cholesterol levels and good heart and vascular health. Sources of good fats include:. 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.
Your dietary goal should be to lose weight and then maintain a healthier weight moving forward. Healthy dietary decisions, therefore, need to include a strategy that you can maintain as a lifelong habit.
Making healthy decisions that reflect some of your own preferences for food and traditions may be beneficial for you over time. 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 diagnostic tests for type 2 diabetes for all adults age 45 or older and for the following groups:.
Share your concerns about diabetes prevention with your doctor. He or she will appreciate your efforts to prevent diabetes and may offer additional suggestions based on your medical history or other factors.
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Mayo Clinic does not endorse any of the third party products and services advertised. A single copy of these materials may be reprinted for noncommercial personal use only. This content does not have an English version. This content does not have an Arabic version. Avoiding large portion sizes can help reduce insulin and blood sugar levels and decrease the risk of diabetes. Eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes.
Aim for Try to be intentionally active by taking a walk, dancing, lifting weights or swimming for 30 minutes, five days per week. If you get no or very little physical activity—and you sit during most of your day—then you lead a sedentary lifestyle, and it's time to get moving. Drink water. Drinking water instead of other beverages may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.
Sticking with water most of the time helps you avoid beverages that are high in sugar, preservatives and other unneeded ingredients. Eat fiber. Getting plenty of fiber is beneficial for gut health and weight management.
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