Diabetes is a serious health condition. Millions of adults in the United States are living with prediabetes or diabetes, often without knowing it.
About 97.6 million adults aged 18 to 65 and 27.2 million adults over the age of 65 have prediabetes. Over 80% of affected people are unaware that they have prediabetes, a condition that increases the risk of developing type 2 diabetes (Centers for Disease Control and Prevention, 2024).
It is important to know about the factors that increase risk so that you can understand how to prevent and delay the onset of type 2 diabetes. Family history is one of them. If a parent or sibling has diabetes, your chances of developing diabetes are higher. Age matters too, especially if you are 45 or older. And if you had gestational diabetes during pregnancy, that also increases your risk of developing type 2 diabetes.
Thankfully, these risks don’t mean diabetes is inevitable. Healthy lifestyle behaviors—like making nutritious food choices, being physically active, and maintaining a healthy body weight—can help prevent or delay type 2 diabetes (American Heart Association, 2024).
What Can I Do to Reduce My Risk?
A healthy lifestyle can help you manage your weight and can lower your risk of developing type 2 diabetes.
Healthy Eating
Eating well is important for preventing and controlling many chronic diseases, including type 2 diabetes. Focus on fruits and vegetables, whole grains, lean proteins, and heart-healthy fats such as monounsaturated and polyunsaturated fats found in nuts, seeds, and liquid oils.
Choose foods that are lower in saturated fats, added sugars, and sodium (salt). Try healthy recipes or ask your healthcare provider to refer you to a registered dietitian nutritionist (RDN), a nutrition expert who can help you build a plan that is individualized to you (American Diabetes Association [ADA], n.d.-f).
Get Active
Physical activity is one of the best ways to prevent or delay type 2 diabetes. It also helps you manage your blood glucose (sugar) if you already have diabetes.
Physical activity and eating healthier can help reduce weight and build lean muscle, which makes the body use insulin more efficiently. Aim for 150 min a week of moderate-intensity activity like brisk walking, biking, or dancing. You can break it up into 30 min a day, 5 days a week. Any amount of physical activity provides health benefits; if you need to, start with a few minutes at a time and work your way up to 150 min per week (ADA, n.d.-c).
Lose Weight, If Needed
A weight loss of 5% to 7% of your body weight can reduce your risk if you are overweight. This is about 10 to 14 lb of weight loss for a person weighing 200 lb. Talk to your healthcare provider about a healthy weight for you (American Heart Association, 2024).
Quit Smoking
Smoking increases your chances of developing diabetes and other serious health problems. If you smoke, vape, or use tobacco products, talk to your healthcare team about ways you can quit (American Heart Association, 2024).
Other Changes
The ADA recommends these small changes you can make to help reduce your risk:
- Work up to 30 min or more of exercise 5 to 7 days a week (ADA, n.d.-c).
- Eat more fruits and vegetables each day (ADA, n.d.-f).
- Limit how often you eat fried foods or other high-fat foods (ADA, n.d.-f).
- Limit alcohol to no more than one drink a day for women and two for men. One drink is defined as 5 oz of wine, 12 oz of beer, or 1.5 oz of 80-proof spirits (ADA, n.d.-d).
- Eat more high-fiber foods. Choose whole grains over refined grains. Aim for 25 g per day of dietary fiber for women and 38 g per day for men (Ellis, 2024). You can find the amount of dietary fiber in a food on the nutrition facts label.
- Drink enough water, about 9 to 13 cups a day, which also includes water from foods.
- Avoid sugar-sweetened drinks like sodas, energy drinks, or sweet tea (ADA, n.d.-f).
- Schedule time for relaxing activities that help you manage your stress (ADA, n.d.-e).
- Use a quitting strategy to reduce or quit smoking (ADA, n.d.-b).
- Talk to your healthcare provider about your specific risk factors.
Keeping track of your goals, recording what you eat, tracking how much you exercise, or sharing your progress with a friend or family member are helpful ways to work toward a healthier lifestyle and reduce your risk. Changes in eating and exercise habits are rarely easy, but they are achievable. Small changes will help you accomplish your goals, providing momentum to reach larger goals.
If I am at Risk, What Should I Look For?
Over 20% of the people who have developed type 2 diabetes do not know it. The symptoms can easily be missed or seem like normal signs of aging. Detecting diabetes early can help prevent diabetic complications. If you are at high risk, have your blood glucose tested every year.
Common Symptoms of Type 2 Diabetes Include
- Fatigue
- Unexplained weight loss
- Persistent or frequent skin, vaginal, or urinary tract infections
- Frequent urination
- Blurred vision
- Excessive thirst or hunger
- Numbness or tingling in the hands and/or feet
- Sores and bruising on the skin that are slow to heal (ADA, n.d.-a)
Where Can I Find Support in my Prevention Journey?
The PreventT2 Program (https://site.extension.uga.edu/diabetes/dpp/), offered by UGA Cooperative Extension, is designed for adults with prediabetes or who are at risk for type 2 diabetes. This program is a part of the CDC’s National Diabetes Prevention Program, a proven initiative that helps people make lasting lifestyle changes to improve their health and reduce their risks.
Led by a trained lifestyle coach, participants join a yearlong program that is available online or in-person and focuses on:
- Healthy eating habits
- Increasing physical activity
- Managing stress
- Building long-term support in a group environment
The goal is to help you make long-term, sustainable changes that not only lower your risk for type 2 diabetes but also improve your overall health. For more information and to participate in the program, visit the Extension website about diabetes (https://site.extension.uga.edu/diabetes/).
The ADA website (https://diabetes.org) has many resources, including tips and resources for healthy eating and tips and resources to help you start and continue to exercise.
References
American Diabetes Association. (n.d.-a). About diabetes: Warning signs and symptoms. Retrieved July 2, 2025, from https://diabetes.org/about-diabetes/warning-signs-symptoms
American Diabetes Association. (n.d.-b). Diabetes prevention: Quit smoking. Retrieved July 2, 2025, from https://diabetes.org/health-wellness/smoking-and-diabetes
American Diabetes Association. (n.d.-c). Fitness: Weekly exercise targets. Retrieved July 2, 2025, from https://diabetes.org/health-wellness/fitness/weekly-exercise-targets
American Diabetes Association. (n.d.-d). Health and wellness: Alcohol and diabetes. Retrieved July 2, 2025, from https://diabetes.org/health-wellness/alcohol-and-diabetes
American Diabetes Association. (n.d.-e). Ten tips to ease diabetes stress. Retrieved June 27, 2025, from https://diabetes.org/health-wellness/mental-health/ease-diabetes-care-stress
American Diabetes Association. (n.d.-f). Tips for eating well. Retrieved June 26, 2025, from https://diabetes.org/food-nutrition/eating-healthy
American Heart Association. (2024, April 3). Diabetes risks factors. Retrieved June 26, 2025, from https://www.heart.org/en/health-topics/diabetes/understand-your-risk-for-diabetes
Centers for Disease Control and Prevention. (2024, May 15). National diabetes statistics report. https://www.cdc.gov/diabetes/php/data-research/
Ellis, E. (2024, November 3). Dietary fiber. Academy of Nutrition and Dietetics. Retrieved July 2, 2025, from https://www.eatright.org/health/essential-nutrients/carbohydrates/fiber
