To avoid or prevent type 2 diabetes, several lifestyle and dietary changes are recommended:

Key Strategies to Prevent Diabetes

• Lose Excess Weight: Losing 5% to 7% of your body weight can significantly reduce the risk of developing type 2 diabetes, especially if you have prediabetes. For example, losing 10 to 14 pounds if you weigh 200 pounds can help prevent or delay diabetes

• Increase Physical Activity: Aim for at least 30 minutes of moderate exercise, such as brisk walking, five days a week. Regular physical activity helps control weight and improves insulin sensitivity

• Eat a Healthy Diet:
  • Choose foods low in saturated fats, added sugars, and salt

* Opt for higher fiber carbohydrates like whole grains (brown rice, whole wheat pasta, oats), legumes (beans, lentils), and plenty of fruits and vegetables, particularly apples, berries, grapes, and leafy greens

* Avoid or reduce intake of refined carbohydrates and sugary foods and drinks, including sugary sodas and fruit juices

* Cut down on red and processed meats such as bacon, sausages, and ham; instead, choose healthier protein sources like fish, poultry, eggs, nuts, and pulses

* Choose unsweetened dairy products like plain yogurt and cheese, which are linked to a reduced risk of diabetes

• Avoid Smoking: Smoking increases insulin resistance and the risk of type 2 diabetes; quitting smoking can reduce this risk over time

• Manage Portion Sizes: Controlling portion sizes helps prevent excessive calorie intake, which can lead to weight gain and increased diabetes risk

• Drink Water: Replace sugary drinks with water, unsweetened tea, or coffee to help control blood sugar and insulin levels

• Limit Salt Intake: Excess salt increases the risk of high blood pressure, which is linked to diabetes risk. Aim for less than 6 grams (one teaspoon) of salt per day

• Avoid Unnecessary Supplements: Getting vitamins and minerals from a balanced diet is preferable, as there is no strong evidence that supplements reduce diabetes risk

Making these lifestyle changes can prevent or delay the onset of type 2 diabetes and reduce the risk of complications such as nerve, kidney, and heart damage

. These recommendations are supported by major health organizations including the Mayo Clinic, CDC, and Diabetes UK.