A major new study reveals that just three simple lifestyle changes could reduce your risk of type 2 diabetes by as much as 31 %.
We break down the most important diet and lifestyle tips that can make a huge difference, starting today.
Follow a Mediterranean diet
Researchers highlight the Mediterranean diet as the foundation for diabetes prevention.
That means eating more vegetables, fruits, whole grains, legumes, fish, and healthy fats like olive oil, while cutting back on red meat and ultra-processed foods.
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Cut your daily calories
In the study, participants reduced their daily calorie intake by about 600 calories.
This doesn’t require drastic measures, just smaller portions, fewer sugary snacks, and better awareness of what (and how much) you’re eating.
Get regular, moderate exercise
Participants in the study engaged in brisk walking, light strength training, and balance exercises.
You don’t need to train like an athlete. Just 30 minutes of moderate physical activity a day can make a meaningful difference.
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Seek professional weight loss support
The study found that people who received professional guidance had better results in losing weight and preventing diabetes.
If you're struggling to make changes on your own, consider consulting a dietitian or health coach.
Swap refined carbs for whole grains
Trade white bread, pasta, and rice for whole grain alternatives like oats, brown rice, and wholemeal bread.
Whole grains help regulate blood sugar levels and keep you fuller for longer.
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Reduce red and processed meat
Processed meats like bacon, sausages, and ham are linked to a higher diabetes risk. Try plant-based proteins, fish, or lean poultry as healthier sources of protein.
Ditch sugary drinks
Sugary sodas and energy drinks are among the biggest culprits for blood sugar spikes and excess calories.
Choose water, unsweetened tea, or coffee without added sugar instead.
Eat more leafy greens and berries
Foods like spinach, kale, apples, grapes, and berries are packed with fiber and antioxidants.
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These have been linked to a lower risk of type 2 diabetes in several studies.
Cut back on alcohol
Reducing alcohol consumption and having a few alcohol-free days each week can help prevent weight gain and protect your liver, both key in diabetes prevention.
Choose healthy fats
Incorporate healthy fats found in foods like avocado, nuts, seeds, and olive oil. These fats can improve insulin sensitivity and reduce inflammation in the body.
This article is based on information from The Sun.
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