Diabetes prevention: 5 tips for taking control

Tweaking your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider these tips.

When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal.

Consider the statistics. Diabetes affects nearly 21 million people in the United States and 230 million people worldwide, according to the American Diabetes Association and the International Diabetes Federation. And that number is on the rise. In the United States alone, experts at the Centers for Disease Control and Prevention expect diabetes to affect more than 48 million people by 2050.

Scary? Of course. But you don't need to become a statistic. Tweaking your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider the latest diabetes prevention tips from the American Diabetes Association.

Tip 1: Lose extra weight

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years.

To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Involve other family members as well. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.

Tip 2: Skip fad diets

Low-carb, high-protein or other fad diets may help you lose weight at first, but they're not likely to help you maintain a healthy weight in the long run. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients.

Instead, think variety and portion control as part of an overall healthy-eating plan. Choose healthy foods low in fat and calories, including fruits, vegetables and various lean foods from the other major food groups.

Tip 3: Get plenty of fiber

It's rough, it's tough — and it can reduce the risk of diabetes by improving your blood sugar control. And that's not all. Fiber also reduces the risk of heart disease. It can even promote weight loss by helping you feel full longer. Aim for 25 to 50 grams of fiber a day. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.

Tip 4: Go for whole grains

Whole grains are another important piece in the diabetes-prevention puzzle. Try to make at least half your grains whole grains. Even if you've been eating white bread and baking with refined flour for years, switching to whole grains might be easier than you think. Many foods made from whole grains come ready to eat, including various breads, pasta products and ready-to-eat cereals. Look for the word "whole" on the package and among the first few items in the ingredient list. Try to choose items with at least 3 grams of fiber per serving.

Tip 5: Get more physical activity

Increasing your physical activity can help you lose weight. But even if it doesn't, it's still important to get off the couch. Whether you lose weight or not, physical activity lowers blood sugar and boosts your sensitivity to insulin — which helps keep your blood sugar within a normal range.

With your doctor's OK, aim for at least 30 minutes of moderate physical activity a day. Take a brisk daily walk. Ride your bike. Swim laps. If you can't fit in a long workout, break it up into smaller sessions spread throughout the day. Even trading the elevator for the stairs and parking farther from your destination are steps in the right direction.

-Mayo Foundation for Medical Education and Research-