Happy Monday! Today we are taking a look at type 2 diabetes. More than 40 million Americans are living with diabetes, and approximately 90-95% of cases are type 2 diabetes, according to the Centers for Disease Control and Prevention (CDC). Even more concerning, an estimated 115 million American adults have prediabetes, a condition marked by elevated blood sugar that increases the risk of developing type 2 diabetes. But there's encouraging news: Type 2 diabetes can often be prevented or delayed through healthy lifestyle choices. Read on for more insight into preventing and managing Type 2 diabetes, plus a recipe to help manage blood sugar levels.
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Food as Medicine: How to Help Prevent Type 2 Diabetes
Research shows that improving your diet, staying physically active, and maintaining a healthy weight can significantly reduce your risk. While genetics and other factors also play a role, adopting an anti-inflammatory eating pattern rich in vegetables, whole grains, legumes, healthy fats, and fiber is a significant step towards supporting healthy blood sugar levels and long-term health.
Diabetes Prevention Through Nutrition
Follow an anti-inflammatory diet. Emphasize vegetables, fruits, legumes, whole grains, nuts, seeds, extra-virgin olive oil, and omega-3-rich fish such as wild Alaskan salmon.
Choose complex carbohydrates. Oats, barley, lentils, beans, and other fiber-rich foods help slow carbohydrate absorption and support steadier blood sugar.
Limit refined carbohydrates and added sugars. Reduce sugary beverages, white bread, pastries, candy, and highly processed snacks.
Include healthy fats. Olive oil, walnuts, avocados, and fatty fish support cardiovascular health, especially important for people at risk of diabetes.
Balance meals. Combine carbohydrates with fiber, protein, and healthy fats to help moderate blood sugar increases.
Diabetes Prevention Through Lifestyle
Exercise regularly. Aim for at least 150 minutes of moderate physical activity weekly. Brisk walking is an excellent starting point. Walking after a high-carbohydrate meal can be particularly helpful.
Incorporate strength training. Maintaining muscle helps improve insulin sensitivity and glucose metabolism.
Maintain a healthy weight. For people with excess weight and prediabetes, losing approximately 5–7% of body weight can meaningfully reduce diabetes risk.
Manage chronic stress. Practice breathing exercises, like the 4-7-8 breath, meditation, yoga, or other relaxation techniques.
Prioritize sleep. Aim for 7–9 hours of quality sleep nightly, since inadequate sleep can negatively affect insulin sensitivity.
Know your numbers. While it can be uncomfortable, it’s important to get tested and to know your numbers.
These recommendations are consistent with the American Diabetes Association’s 2026 prevention guidelines.
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What To Do If You Already Have Type 2 Diabetes
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