How Dietary Factors Can Lessen Your Risk of Developing Type 2 Diabetes

While there is certainly a genetic component to Type 2 Diabetes, there are also lifestyle factors, such as a suboptimal (or unhealthy) diet, that can elevate your risk for developing Type 2 Diabetes, or even making it worse.

A suboptimal diet — a diet that is primarily made up of processed foods, refined sugars, unhealthy fats, and simple carbohydrates in excess — can lead to insulin resistance, unwanted weight gain, and elevated blood glucose levels, each of which can increase your chances of developing Type 2 Diabetes. However, by transitioning to a more nutrient-dense diet — a diet that’s made up of lean proteins, fruits, vegetables, whole grains, and healthy fats — you can reduce your chances of experiencing the negative health consequences associated with Type 2 Diabetes, whether or not you’re overweight.

Dietary Factors: A Suboptimal Diet Can Lead to Type 2 Diabetes

Dietary factors strongly affect incidents of developing Type 2 Diabetes, such as changes in blood glucose levels, insulin resistance, and inflammation. Type 2 Diabetes can also be brought about through excessive weight gain and an increased BMI.

A suboptimal diet can be measured in terms of insufficiencies (not enough of) or excesses (too much of) of the following foods:

Preventing Diabetes Through Lifestyle Changes

Lifestyle changes, such as eating a nutrient-dense diet, can help lessen your risk of developing Type 2 Diabetes as well as promote weight loss. You should strive to meet these daily recommended allowances for nutrient-rich foods:

Developing a Healthy Eating Plan

To make sure that your nutritional needs are being met, especially to avoid developing Type 2 Diabetes, speak with your healthcare provider or a registered dietitian. They can assess your current dietary habits, provide you with nutritional education, and work with you to develop a plan for meeting your dietary needs and attaining your health goals.