Did you know that chronic diseases like prediabetes and Type-2 diabetes can often be prevented? According to the journal Population Health Management, “The prevalence of diabetes (type 2 diabetes and type 1 diabetes) will increase by 54% to more than 54.9 million Americans between 2015 and 2030; annual deaths attributed to diabetes will climb by 38% to 385,800; and total annual medical and societal costs related to diabetes will increase 53% to more than $622 billion by 2030.”
According to the Centers for Disease Control and Preventions National Diabetes Statistics report, 46.6% of U.S. adults had prediabetes and 13.5% had diabetes in 2023. Certain lifestyle choices such as the food you eat, and how often you move your body can affect your chances of getting prediabetes and type-2 diabetes.
What is prediabetes?
Prediabetes is a warning sign of Type-2 diabetes. It means your blood sugar is higher than normal, but not high enough for a diabetes diagnosis.
When you have prediabetes, your pancreas is giving you a heads up and it’s saying that it is having trouble keeping your blood sugar in a healthy range.
Prediabetes affects everyone. According to the National Diabetes Statistics Report, a greater percentage of men (47,6%) than women (37.4%) had prediabetes and prevalence was similar among all racial and ethnic groups and education levels. The report also showed that an estimated 32.7% of adolescents aged 12-17 in the U.S. had prediabetes in 2023.
A prediabetes diagnosis can feel overwhelming. However, it is also a chance to make changes that help stop type-2 diabetes before it starts. There are healthy habits that you can do to reverse prediabetes, but they need to last a long time to work. Making changes for a month will not be enough. You need to practice these changes in your daily life to help control your blood sugar.
Knowing your risk:
Some people have a higher risk of developing type-2 diabetes than others. According to the Centers for Disease Control and Prevention (CDC), risk factors include:
- Having a parent or sibling have type-2 diabetes
- Having unhealthy weight or obesity
- Being physically active less than three times per week
- Being age 45 or older
- Having non-alcoholic fatty liver disease (NAFLD)
- Having had gestational diabetes during pregnancy
The American Diabetes Association has a Type-2 Diabetes risk test. This is a helpful tool to determine your personal risk.
If you have a higher risk, it is important to start healthy habits early. These habits could protect you from developing type-2 diabetes down the road.
Healthy eating habits:
Foods that contain carbohydrates can raise your blood sugar. However, some carbohydrates affect blood sugar more than others.
Carbohydrates are not all bad. The key is choosing healthier types.
There are three types of carbohydrates:
- Starches
- Sugars
- Fiber
Try to choose carbohydrates that contain fiber. These include:
- Whole grains (quinoa, oats, brown rice, unflavored popcorn)
- Fruits (berries, grapefruit, oranges, apples, cherries, pears, apricots)
- Vegetables (kale, spinach, broccoli, cauliflowers, Brussel sprouts, cucumber, peppers)
Try to limit highly processed foods that contain refined starches and added sugars, such as:
- White bread
- Regular Pasta
- Fried foods
- Cookies and sweets
- Sugary drinks
The American Diabetes Association has a Diabetes Food Hub, which includes meal plans, recipes, and grocery lists to help you choose healthy foods.
Staying physically active:
Physical activity is important for preventing type-2 diabetes.
When you exercise, your body becomes more sensitive to insulin. This helps insulin move sugar from your blood into your cells, where it can be used for energy or stored for later.
Sometimes, your muscles can even use sugar from the blood without insulin, which is why exercise is so important.
Exercise doesn’t have to be complicated. You can:
- Go for a walk
- Get up and play with your pets
- Dance around the kitchen
The most important thing is that you simply stay active. Any movement is better than none.
Regular monitoring:
The best way to know if your blood sugar is improving is to check your numbers. Regular doctor visits and blood tests can help you track your progress.
Take advantage of resources:
Many programs help people learn healthy habits that lower the risk of chronic diseases like type-2 diabetes.
The CDC offers the National Diabetes Prevention Program. These programs are available across the country and are offered in different languages and formats.
You can search for a program near you here:
https://www.cdc.gov/diabetes-prevention/lifestyle-change-program/find-a-program.html
If you prefer one-on-one help, you can work with a registered dietitian. A dietitian can give you nutrition advice based on your personal needs.
Find a dietitian near you here:
https://www.eatright.org/find-a-nutrition-expert
No matter who you are, healthy lifestyle changes can improve your health. If you are at risk for type-2 diabetes, these habits can help protect you and lower your chances of developing the disease.
Resources:
Population Health Management: Diabetes 2030: Insights from Yesterday, Today, and Future Trends
Centers for Disease Control and Prevention. “Diabetes Risk Factors.” Centers for Disease Control and Prevention, 15 May 2024, https://www.cdc.gov/diabetes/risk-factors/index.html. Accessed 27 Feb. 2026.
American Diabetes Association. Type 2 Diabetes Risk Test. American Diabetes Association, https://diabetes.org/diabetes-risk-test. Accessed 27 Feb. 2026.
American Diabetes Association. Diabetes Food Hub. Diabetes Food Hub, https://diabetesfoodhub.org/. Accessed 27 Feb. 2026.
“Find a Nutrition Expert.” Eatright.org, Academy of Nutrition and Dietetics, 2026, www.eatright.org/find-a-nutrition-expert. Accessed 1 Mar. 2026.
Centers for Disease Control and Prevention. Find a Lifestyle Change Program | National Diabetes Prevention Program. U.S. Department of Health & Human Services, 15 May 2024, www.cdc.gov/diabetes-prevention/lifestyle-change-program/find-a-program.html. Accessed 1 Mar. 2026.
Centers for Disease Control and Prevention. U.S. Diabetes Surveillance System: Diabetes Atlas & Statistics Report. Centers for Disease Control and Prevention, https://gis.cdc.gov/grasp/diabetes/diabetesatlas-statsreport.html