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5 Tricks for Type 2 Diabetes Prevention

5 Tricks for Type 2 Diabetes Prevention

Put that doughnut down! There are sweeter choices for the 79 million adult Americans with prediabetes—a condition that makes blood sugar levels too high to be healthy, but not high enough to qualify for type 2 diabetes.

Daily exercise, like walking 30 minutes a day, and losing 5 to 10 percent of your body weight can help with type 2 diabetes prevention by lowering your risk up to 58 percent. If you have trouble sticking to this tried-and-true approach, here are some clever ways to prevent diabetes:

  1. Cut back on red meat. One palm-sized daily serving of red meat increases your diabetes risk 19 percent. Gobble down a hot dog, a sausage patty or two bacon strips daily and your risk soars 51 percent.
  2. Keep a food journal. Recording every bite you eat each day can double your weight loss, and that's a big part of the type 2 diabetes prevention plan.
  3. Get busy. Sex eases stress and increases self-esteem, and that helps you make healthier food and activity choices.
  4. Sip coffee. Three cups of Joe a day decreases your risk of type 2 diabetes.
  5. Eat Greek. A Mediterranean diet (veggies, fruits, nuts, olive oil, seafood and not much dairy or meat) slashes your risk of type 2 diabetes by 83 percent.

With daily exercise, weight loss and easy lifestyle changes, you’ll be on your way to a healthy, happy and long life.

Are you at risk for type 2 diabetes symptoms? Check out these 12 diabetes risk factors.

Medically reviewed in May 2019.

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