How to avoid diabetes

Small lifestyle changes could be a big step toward diabetes prevention. Prevention is especially important if you're currently at an increased risk of diabetes because of :
Obesity
High cholesterol
Family history of diabetes

Small lifestyle changes can prevent or delay the onset of diabetes. Making a few changes in your lifestyle now may help you avoid the serious health complications of diabetes in the future, such as nerve, kidney and heart damage. It's never too late to start. Consider these tips :

1. Lose extra weight

Losing weight reduces the risk of diabetes. People in one large study, losing weight reduced the risk of developing diabetes by almost 60% after losing approximately 7% of their body weight with changes in exercise and diet. More weight loss will translate into even greater benefits. Set a weight-loss goal based on your current body weight. Talk to your doctor about reasonable short-term goals and expectations.

2. Be more physically active

Aim for 30 minutes or more of moderate to vigorous aerobic exercise — such as brisk walking, swimming, biking or running — on most days for a total of at least 150 minutes a week. There are many benefits to regular physical activity. Exercise can help you:

• Lose weight
• Lower your blood sugar

3. Eat healthy plant foods

Plants provide vitamins, minerals and carbohydrates in your diet. Carbohydrates include sugars and starches — the energy sources for your body — and fiber. Dietary fiber, also known as roughage or bulk, is the part of plant foods your body can't digest or absorb.
Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include:

• Fruits, such as tomatoes, peppers and fruit from trees
• Nonstarchy vegetables, such as leafy greens, broccoli and cauliflower
• Legumes, such as beans, chickpeas and lentils
• Whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa

4. Eat healthy fats

Fatty foods are high in calories and should be eaten in moderation. Saturated fats are found in dairy products and meats. These should be a small part of your diet. You can limit saturated fats by eating low-fat dairy products and lean chicken and pork. To help lose and manage weight, your diet should include a variety of foods with unsaturated fats. Sources of good fats include:

• Olive, sunflower, cottonseed and canola oils
• Nuts and seeds, such as almonds, peanuts, flaxseed and pumpkin seeds
• Fatty fish oil

5. Routine Screening

Routine screening is recommended for all adults age 45 or older and for the following groups:

• People younger than 45 who are overweight or obese and have one or more risk factors associated with diabetes
• Women who have had gestational diabetes
• People who have been diagnosed with prediabetes
• Children who are overweight or obese and who have a family history of diabetes or other risk factors