Type 2 diabetes has become a common lifestyle-related disease, affecting millions worldwide. According to a statement from the World Health Organization, around 830 million people globally have diabetes, and more than half do not receive the necessary treatment. However, the positive news is that type 2 diabetes can largely be prevented by following healthy habits.
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8 Healthy Habits to Prevent Type 2 Diabetes:
Eat Fiber-Rich Foods in Every Meal
Doctors recommend consuming 35 grams of fiber daily, which can reduce the risk of diabetes by 30%. Dietary fiber slows digestion and prevents sudden spikes in blood sugar, helping maintain stable levels. Fiber also promotes a feeling of fullness, preventing overeating and weight gain. Recommended foods include whole grains, lentils, fruits, and vegetables.
Exercise at Least 150 Minutes Per Week
Physical activity has many benefits; it can reduce insulin resistance by 40–50% in those at risk. Even simple activities like brisk walking for 30 minutes daily can make a big difference, as exercise helps muscles use glucose more effectively.
Maintain a Healthy Weight
Losing just 5–10% of body weight can reduce the risk of diabetes by up to 58%. Weight loss improves insulin sensitivity and reduces stress on the pancreas, which produces insulin.
Choose Whole Grains Over Refined Grains
Eating whole grains instead of refined ones reduces blood sugar spikes by 25–30%. Whole grains are rich in fiber and vitamins, slowing digestion and preventing sharp glucose rises, unlike refined grains, which lack fiber and cause rapid blood sugar increases.
Consume Cinnamon
Eating 1–6 grams of cinnamon daily can improve insulin sensitivity by 20%. Cinnamon is more than a spice—it may help prevent type 2 diabetes by supporting better insulin response.
Get Enough Sleep (7–8 Hours)
Sleep deprivation is a major risk factor, increasing the likelihood of type 2 diabetes by 40–50%. Lack of sleep disrupts hormones that regulate appetite and insulin, leading to insulin resistance and higher blood sugar.
Control Portion Sizes
Eating smaller, more frequent meals helps keep blood sugar levels stable. Large meals often cause sharp spikes in blood sugar. Using smaller plates, eating slowly, and paying attention to fullness cues is recommended.
Stay Hydrated and Limit Sugary Drinks
Consuming sugar-sweetened beverages is linked to a 26% higher risk of type 2 diabetes. It is advisable to avoid sugary drinks and drink at least 2–3 liters of plain water daily, which supports kidney function, aids digestion, and helps maintain stable glucose levels.
Source: Healthline
