More than 1 in 3 Americans have prediabetes — and 90% of them don’t even know it.1 The good news is that most cases of type 2 diabetes are preventable — healthy lifestyle changes can help you avoid, control, or even reverse the disease.2
Keep your weight in check
Excess weight is the primary cause of type 2 diabetes. If you’re overweight, losing just 7% to 10% of your current weight can cut your risk in half.2 Maintaining a healthy weight can help prevent other health problems, too — including heart disease and certain types of cancer.
Limit sugar and refined carbohydrates like white bread, pasta, and rice. Focus on high-fiber, whole-grain complex carbohydrates — they’re digested more slowly, which helps keep your blood sugar steady.
Stay active to stay healthy
Inactivity promotes type 2 diabetes, so regular exercise is essential. You don’t have to spend hours sweating in the gym to get the benefits — just walking briskly for a half-hour every day can reduce your risk by up to 30%.2
To learn more, visit kp.org/diabetes.
1 “Prediabetes: Your Chance to Prevent Type 2 Diabetes,” Centers for Disease Control, cdc.gov/diabetes/basics/prediabetes.html, accessed December 10, 2019.
2 “Simple Steps to Preventing Diabetes,” Harvard T.H. Chan School of Public Health, hsph.harvard.edu/nutritionsource/disease-prevention/diabetes-prevention/preventing-diabetes-full-story/, accessed December 10, 2019.