The prevalence of type 2 diabetes is increasing worldwide. Type 2 diabetes is a leading cause of vision loss and blindness, kidney failure requiring dialysis, heart attacks, strokes, amputations, infections, and even premature death. More than 80% of people with prediabetes (high blood sugar levels that put them at high risk of developing full-blown diabetes) don’t know it. And one in four people with full-blown diabetes don’t even know they have it. Research shows that a healthy lifestyle can prevent the development of diabetes in the first place and even reverse its progression.
Can diabetes be prevented with a healthy diet and lifestyle?
The Diabetes Prevention Program (DPP), a large, long-term study, states, “We know that an unhealthy diet and lifestyle can cause type 2 diabetes, but adopting a healthy diet and lifestyle can also help.” I asked the question, “I can do it.” prevent that? The answer is yes. Prediabetes and type 2 diabetes are largely preventable through diet and lifestyle changes, and this has been proven by his 20 years of medical research.
DPP researchers gave people at risk for type 2 diabetes a 24-week diet and lifestyle intervention, a drug (metformin), or a placebo to lower their risk of developing diabetes. I investigated whether it is possible. . A highly comprehensive dietary and lifestyle intervention aimed at changing participants’ daily habits and included: 16 classes teaching basic nutritional and behavioral strategies for weight loss and physical activity. A lifestyle coach who has frequent contact with participants. Supervised physical activity sessions. Superior clinical support to enhance your individualized plan.
Perhaps unsurprisingly, dietary and lifestyle interventions were incredibly effective. After three years, the diet and lifestyle group had a 58% lower risk of developing diabetes than the placebo group. Participants aged 60 and older had an even better response, with a 71% lower risk of developing diabetes. The effects of diet and lifestyle persisted, and even after 10 years, these people had a 34% lower risk of developing diabetes compared to a placebo.
Results were similar for men, women, and all racial and ethnic groups (almost half of participants were racial and ethnic minorities). These results are not surprising to me or other doctors. Because we’ve all seen people who are pre-diabetic or diabetic reduce their sugar intake just through diet, exercise, and weight loss.
Meanwhile, the medication group had a 31% lower risk of diabetes at 3 years and an 18% lower risk of diabetes at 10 years, which was also significant. Using medications in conjunction with diet and lifestyle changes is perfectly fine as they enhance the effectiveness of each medication. Studies that have looked at a combination of drug therapy (metformin) and dietary and lifestyle changes have shown even stronger results.
Dietary recommendations to prevent (and even reverse) diabetes
- Reduce your intake of added sugar and processed foods, This also includes refined grains such as white flour and white rice. This especially includes sugary drinks such as sodas as well as juices. The best drinks are water, soda, and sugar-free tea or coffee.
- Replace refined grains with whole grains. Whole grains are actually real grains whose nutrients have not been removed during processing. Foods made from 100% whole grains (such as whole wheat) are fine, but whole grains (such as farro, quinoa, corn, oatmeal, and brown rice) are even better.
- Increase your fiber intake. High-fiber foods include most vegetables and fruits. Legumes are also rich in fiber and healthy plant protein. Legumes include lentils, beans, chickpeas, peas, edamame, and soybeans. People who eat lots of high-fiber foods tend to eat fewer calories, lose weight, and have a lower risk of diabetes.
- Increase your fruit and vegetable intake. At least half of your daily dietary intake should be non-starchy fruits and vegetables. The more vivid the colors, the better. Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts and fiber-rich fruits such as berries of all kinds are especially healthy.
- Reduce your meat intake and avoid red processed meats. Many studies have shown that certain meats are extremely dangerous to us. People who eat red processed meat are much more likely to develop diabetes, and eating one meal a day (two slices of bacon, two deli meats, or one hot dog) increases your risk of developing type 2 by more than 50%. It gets expensive. Diabetes mellitus. Eating even a small amount of red meat (red meat includes beef, lamb, and pork) every day, such as a palm-sized steak, increases your risk of type 2 diabetes by 20%. In fact, the less meat you consume, the lower your risk of diabetes. People who don’t eat any red meat but do eat chicken, eggs, dairy products, and fish may significantly reduce their risk of developing type 2 diabetes by about 30%. 50% of people only eat fish. 60% of people only eat eggs and dairy products. Vegans, 80%.
- Eat more healthy fats. Fat isn’t necessarily bad for you. What kind of fats you’re eating really matters. Saturated fat, especially found in meat, has been linked to an increased risk of diabetes and heart disease. Vegetable oils such as extra virgin olive oil and canola oil are less risky. Omega-3 fats, found in foods like walnuts, flaxseeds, and some fish, are actually very good for you.
Dietary and lifestyle changes to help prevent diabetes
The CDC’s Diabetes Prevention Program, used in many clinics, is a free tool to help you learn and stick to healthy eating, physical activity, and stress management techniques that reduce your risk of diabetes.
Another helpful tool is the Harvard School of Public Health’s Nutrient Healthy Eating Plate. This shows you what your daily food intake is. Half fruits and vegetables, about a quarter whole grains, and a quarter healthy protein (plant proteins are ideal here), along with healthy fats and sugar-free drinks To.
Based on a Harvard Health Blog post by Monique Tello, MD, MPH
