You can’t always prevent type 2 diabetes. There’s nothing you can do about your genetics, ethnicity, or age.
If you have prediabetes or other diabetes risk factors and even if you don’t, a few lifestyle tweaks can help delay or even prevent the onset of type 2 diabetes. These changes in diet, exercise, and weight management work together to help keep your blood sugar levels within the ideal range all day long:
Your diet should be high in nutrient-rich carbohydrates and fiber. You also need heart-healthy omega-3 fatty acids from certain kinds of fish and monounsaturated and polyunsaturated fats. Dairy products should be low in fat. It’s not only what you eat, but also how much you eat that matters. You should be careful about portion sizes and try to eat meals at about the same time every day.
Type 2 diabetes is associated with inactivity. Getting 30 minutes of aerobic exercise every day can improve your overall health. Try to add in extra movement throughout the day, too.
You’re more likely to develop type 2 diabetes if you’re overweight. Eating a healthy, balanced diet and getting daily exercise should help you keep your weight under control. If those changes aren’t working, your doctor can make some recommendations for losing weight safely.