Type 2 diabetes occurs as a result of your body's resistance to its own insulin. When this happens, the sugar in your blood, which results from the absorption of food, cannot enter your cells to give you energy. Instead, the sugar in your blood rises. If you are overweight, you can reduce your chances of developing type 2 diabetes by 50 percent by losing 7 to 10 percent of your current weight, the Harvard School of Public Health notes.
Dietary Changes
Cutting down on your portion sizes and switching from a diet high in refined carbohydrates such as white bread and white rice to a diet rich in whole grains such as whole grain breads, brown rice and whole grain pasta, is less taxing on your body's blood sugar and insulin levels. Bran and fiber in whole grains slow down the release of sugar and insulin into your blood stream.
Sugary Drinks
There is evidence that sugary drinks can cause insulin resistance and increase your risk of type 2 diabetes. You can help reduce your risk of developing type 2 diabetes by switching from beverages that contain a lot of sugar such as regular soda pop, fruit punch and fortified fruit drinks to water and other unsweetened or sugar-free beverages. Switching to sugar-free beverages can also help you lose weight.
Trans fats
You should try to limit your intake of the trans fats found in margarine, packaged baked goods, fast foods and foods containing partially hydrogenated vegetable oils Switching to polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help prevent you from developing type 2 diabetes.
Red Meats and Alcohol
If you regularly eat red meat, you have about a 20 percent higher risk of developing type 2 diabetes, according to the Harvard School of Public Health. You should reduce your intake of all red meats and instead, consume more poultry, fish, beans, seeds, nuts and tofu. Moderate amounts of alcohol may reduce your risk of type 2 diabetes. You should check with your doctor, especially if you take medication, about whether you can safely consume one or two alcoholic beverages per day.
Limit Fat and Salt
You should reduce your serving sizes of meats, desserts and other high fat foods. Instead, increase your serving sizes of fresh fruits, vegetables and low fat dairy products. You should limit your fat intake to no more than 25 percent of your total calories. A registered dietitian can help you follow a low fat diet. Cutting down on salt is also important. You should reduce your sodium intake to no more than 2,300 mg per day or 1 tsp. of salt.
