Preventing diabetes

When we talk about preventing diabetes, we are usually talking about preventing type 2 diabetes. Safe and effective ways to prevent type 1 diabetes have not yet been identified despite the amount of research in this area.

Type 2 diabetes, however, might be prevented or the onset delayed, which is great news. Even if you've already been told that you have prediabetes or that you have a high risk of developing type 2 diabetes, you can still make changes that can delay or prevent it’s development.

Know your risk

If you think you might be at risk for developing diabetes, don't ignore the risk factors. The earlier you're diagnosed; the sooner you can take action to stay well—now and in the future.

Some diabetes risk factors can be managed or reduced, while other factors may be beyond your control. For example, you have a greater risk of developing type 2 diabetes if you are over the age of 40 or if you have a parent, brother, or sister with diabetes. Your ethnic background is also a factor: being of African, Arab, Asian, Hispanic, Indigenous, or South Asian descent can increase your risk of living with type 2 diabetes.

Having any of the following conditions increases your chance of developing diabetes:

high blood pressure
high levels of cholesterol or other fats in the blood
living with overweight or obesity, especially if that weight is carried around your middle
prediabetes
Polycystic Ovary Syndrome (PCOS)
psychiatric disorders (schizophrenia, depression, bipolar disorder)
obstructive sleep apnea
darkened patches of skin called acanthosis nigricans

You can determine your risk using the Canadian Diabetes Risk Assessment Tool here to assess your risk. Anyone over the age of 40 should be tested for diabetes every three years. If you have one or more risk factors, you should be tested earlier and more frequently. Testing is done through simple bloodwork that your healthcare provider can order.

Reduce your risk

Decreasing your risk of developing type 2 diabetes involves making lifestyles changes. Eating healthy and moving your body in ways you enjoy are important. If you live with overweight or obesity, these lifestyle changes may also result in a small amount of weight loss which can also be beneficial in reducing your risk of developing type 2 diabetes. If weight loss is something you are interested in, it is recommended to speak with your health care provider about options.

A healthy eating plan

Healthy eating and dietary changes are the most important parts of lifestyle change. Small changes can make a big difference and help you take those first few steps to reduce your risk of developing type 2 diabetes.

A good first step is to include more vegetables at all your meals and snacks. Adding more plant-based protein such as beans and lentils, whole grains, dairy, lean meat, oily fish, nuts and healthy oils such as olive oil can also help meet your nutrition goals. Watching portions, especially carbohydrate containing foods and reducing your intake of highly processed foods, refined grains such as white bread, sugary food and sugary drinks can also be beneficial.

Following certain eating patterns has been shown to be beneficial in reducing risk for developing type 2 diabetes. The principles of the DASH diet or Mediterranean diet apply to all dietary patterns, preferences and cultures. These principles include:

increase vegetables, fruit and whole grains to add more fibre
include healthy fats like olive oil and canola oil, along with nuts and seeds
include lean protein, especially plant-based proteins at each meal
incorporate lower fat dairy in small amounts
choose overly processed foods and red meat less often
drink water
limit sweets, added sugars, saturated fat (animal fats) and sodium (salt)

A lower-carbohydrate version of these eating patterns may have additional cardiovascular (heart) benefits for people at risk of or living with type 2 diabetes.

Movement and exercise

Movement and exercise can also help you prevent diabetes. Just a little extra activity each day can go a long way. Limiting the amount of time spent sitting is a good place to start. Interrupt your sitting time by standing up and moving around briefly every 20 to 30 minutes.

Another goal could be to get at least 150 minutes of aerobic exercise per week (like walking, bicycling, dancing, swimming or jogging). It can be broken up into smaller amounts each day and throughout the day. For example, if a 30-minute brisk walk feels like too much, try 3 x 10-minute walks throughout the day to get started.

There are many benefits of physical activity for everyone, not just those aiming to prevent the development of diabetes. For those concerned about diabetes, regular physical activity improves your body’s sensitivity to insulin and helps manage your blood sugar levels, especially when the activity is done after a meal.

Weight management

Losing weight and maintaining that loss long-term is challenging. Weight management is more complex than just diet and physical activity. Research shows that if you live with obesity, losing just 5% of your initial body weight can help prevent type 2 diabetes from developing.

Many factors—such as genetics, physical and emotional health, sleep, medications, and other medical conditions—can affect your weight. It’s best to speak with a healthcare provider to determine the best approach for you. However, starting a healthy eating plan and moving your body more are both great ways to get started to improve your overall health, not just weight.

Get support

You don’t need to do it alone. Talk to your health-care team or contact Diabetes Canada for information about services and support available in your community.