Preventing Type 2 Diabetes

There are a few risk factors that you cannot change when trying to avoid type 2 diabetes and associated complications like heart disease, such as:

• Age
• Ethnicity
• Family history

However, there are many risk factors that are within your control. Changing these risk factors may help prevent type 2 diabetes. These changes include.

• Losing weight
• Quitting smoking
• Eating a healthier diet
• Lowering blood pressure
• Increasing physical activity 

A study done by the Harvard School of Public Health found that being overweight and obese was the single most important risk factor that predicted who would develop type 2 diabetes. During a 16 year follow-up period, study results showed that regular exercise -- at least 30 minutes a day, five days a week -- and an improved diet that's low in fat and high in fiber significantly helped with type 2 diabetes prevention.

The Diabetes Prevention Program found similar results. Participants who lost a modest amount of weight (5-7% of body weight) reduced their risk of developing type 2 diabetes by 58% - more than participants who used metformin – a drug recommended to lower insulin in pre-diabetics.

The bottom line: Type 2 diabetes prevention could be as easy as adopting healthy lifestyle habits.

Diet-to-Go's 1200-calorie Balance Meal Plan follows the American Diabetes Association, American Cancer Society and US Department of Agriculture guidelines for cholesterol, sodium and fat and the 1600-calorie low-fat meal plan follows the American Diabetes Association recommended carbohydrate level of 45-50% of calories (on average over the 5 week plan). If necessary, Diet-to-Go's Nutrition Team can work with you further to adjust the carbs per meal. 
 

Author: Kristen Ciuba
Kristen is a Nutritionist at Diet-to-Go, based in Lorton, VA. She tries to “practice what she preaches” by fitting in healthy foods and cooking, challenging exercise, and quality time with family and friends every day!