Type 2 diabetes has reached epidemic proportions in the United States — 26 million Americans now have it — so you might think that there's little you can do to stop the disease. But every day you make at least a handful of choices that affect your diabetes risk, including what you eat, how you spend your leisure time, and even where you live. In particular, many of the nutrition decisions you make can influence your diabetes risk. "Diet has major impact, for bad or good, on risk of diabetes, independent from any changes in weight," says researcher Dariush Mozaffarian, MD, co-director of the program in cardiovascular epidemiology and an associate professor of medicine and epidemiology in the division of cardiovascular medicine at Brigham and Women's Hospital and Harvard Medical School in Boston.
Type 2 Diabetes: 9 Ways to Reduce Your Risk
Following these tips can lower your odds of developing type 2 diabetes, as well as contributing to an overall healthy lifestyle.
Cut bad fats from your diet. A recent study published in the New England Journal of Medicine looked at the foods and behaviors related to weight gain or loss over time. Potato chips topped the list in relation to weight: the more chips, the greater the gain.
Eat more omega-3 fatty acids. An analysis of health data from 3,088 adult men and women found that those with the most omega-3s and omega-6s in their diets also had the lowest risk for diabetes. These "good fats" are found in grass-fed beef, plant-based foods, nuts, and cold-water fish, among other foods.
Lose the baby weight. One in five mothers will retain 11 pounds on average from pregnancy. For many women, baby weight sticks around for years. Since excess weight is strongly tied to diabetes risk, this is an important time for women to take charge of their weight. Breastfeeding your baby, getting appropriate exercise, and eating a healthy, low-fat diet will help you shed any baby weight and reduce your chances of developing type 2 diabetes.
Shop farmers' markets. Eating seasonal fruits and vegetables bought at farmers' markets and local farms will help prevent diabetes, plus it supports a local food economy that could help reduce diabetes risk and chronic disease throughout your community. You'll be able to savor the freshest produce because it's usually picked that day, and that makes eating a diet to avoid type 2 diabetes that much more enjoyable. Dr. Mozaffarian advises eating four to five servings each of fruit and vegetables a day.
Choose brown rice. Picking brown rather than white rice is one example of swapping a whole grain for a refined one, and a good step toward reducing your diabetes risk. "As a good rule of thumb, only eat whole-grain and carbohydrate products with at least 1 gram of fiber per 10 grams of carbohydrate per serving," says Mozaffarian. Most people get half their calories from carbs, he says, so it's important to eat the most nutritious choices in your quest to prevent type 2 diabetes.
Consider your environment. A recent study found women who moved from very poor neighborhoods to ones with a higher income lowered their risk of both obesity and diabetes. Although it's not always possible to change where you live, experts say the takeaway from this study may be that certain neighborhoods allow for increased food shopping options and more outdoor activity.
Watch less TV. Data show that watching five or more hours of television a day almost doubles diabetes risk. One reason may be related to weight gain: Every hour of TV viewed each day equates to one-third of a pound in weight gain over four years. So turn off the tube and get moving instead. "Whatever your weight, physical activity reduces risk of diabetes," Mozaffarian says. "Aim for at least 30 minutes per day of activity such as brisk walking."
Get more deep sleep. Quality and quantity of sleep are both necessary to reduce diabetes risk. When you don't get enough quality sleep (sleep that's uninterrupted and deep), your body loses its ability to manage blood sugar levels effectively, and the chances of developing type 2 diabetes rise. One potential stumbling block is that sleep quality seems to naturally decrease with age and with obesity (another reason to maintain a healthy weight). Take steps to protect your sleep time and your type 2 diabetes risk by making your bedroom cozy and inviting.
Don't smoke. You've heard it a million times, and chances are you'll keep hearing it: Quitting smoking or never smoking will reduce your risk for a host of unpleasant health outcomes, including becoming diabetic. "In addition to raising the risk of heart disease and cancers, smoking is a diabetes risk factor," Mozaffarian says.
TELL US: What steps have you taken to control your diabetes risk?
Last Updated: 8/17/2012