How to Reduce Your Risk of Developing Type 2 Diabetes

For over 37 million Americans across the country, type 2 diabetes is a chronic medical condition that must be managed every day. Although diabetes is most common amongst adults over the age of forty-five, children and teenagers are also developing this disease in larger numbers. 

Caused by too much sugar in the blood, diabetes can cause serious damage to the body if left untreated. This can include health complications such as cardiovascular disease, kidney failure, eye problems, and nerve damage. 

So what can be done to reduce the risk of developing type 2 diabetes? Thankfully, there are many lifestyle choices people can make to avoid diabetes and the many health complications that come with it. Keep reading to learn more! 

Avoid Sugary Beverages

Avoiding sugary beverages is a great way to lower your chances of developing type 2 diabetes. Drinking sugar-filled sodas, juices, and other liquids can lead to increased insulin resistance, higher blood sugar levels, and a higher risk of developing both type 2 diabetes and latent autoimmune diabetes in adults. 

Next time you pick up a beverage, take a look at the sugar content before you decide to consume it. Stick to drinking low-sugar drinks and choose water whenever possible. Increased water consumption can lead to better blood sugar levels and insulin response within the body. 

Boost Fiber Intake

Adding more fiber to your diet can help keep blood glucose levels lower and also tame insulin. Soluble fiber helps to slow down food absorption so that blood sugar doesn’t spike or rise quickly. High fiber foods can be easily integrated into a person’s diet and include the following sources:

  • Beans
  • Broccoli
  • Berries
  • Lentils
  • Barley
  • Whole Grains
  • Apples

Stay Active Everyday

Staying active on a regular basis can do wonders to help reduce high blood sugar levels and improve insulin resistance. This includes vigorous exercise and smaller movements throughout the day. Strength training and aerobic workouts can be very beneficial in this regard and are great activities to sprinkle in throughout the week. 

Additionally, it’s a good idea to avoid being sedentary for too long. Making sure to get up and walk around is important for those that sit all day. Doing small chores around the house and gardening are also good ways to keep moving without having to do a full-blown workout. 

Cut Down Portion Sizes 

Do you overeat during mealtime? If so, cutting down on how much food you’re consuming can be very helpful in preventing diabetes. Eating smaller portions helps cut down on calories and encourages healthier weight levels.  Maintaining a healthy weight is a great way to reduce diabetes risk. 

Portions should also be well-balanced nutritionally and include complex carbohydrates, vegetables, and protein. When it comes to snacks, take out the portion that you want into a small bowl or plate to avoid overeating. 

Watch Alcohol Consumption 

Alcohol consumption has an effect on blood sugar levels depending on how much is consumed. It can cause blood sugar to go up or down and typically has lots of calories. For these reasons, it’s a good idea to only drink occasionally and in moderation. Additionally, mixing alcohol with other sugary liquids will make an even worse impact on blood sugar levels. It’s best to avoid drinking these types of mixed drinks or sweet wines in excess. 


As you can see, there are many great ways to reduce your risk of developing type 2 diabetes. By living a healthy lifestyle and making smart nutritional choices, you can avoid insulin resistance and maintain healthy blood sugar levels within the body. Staying active and avoiding a sedentary lifestyle is also key to keeping the body healthy and thriving for years to come.