The CGM Blog
Can You Prevent Type 2 Diabetes?
Type 2 diabetes and prediabetes are potentially preventable. Understand the risk factors and explore steps you can take to support your health through your diabetes prevention journey.
Learning that you’re at risk of prediabetes or type 2 diabetes can be frustrating, confusing, and even scary. Popular narratives often stigmatize individuals living with type 2 diabetes (T2D), especially those with overweight and obesity concerns. The first thing to know is that being at risk of developing T2D is never a personal failure. There are many factors that impact whether or not you experience T2D. Some of these factors are within your control and some of them are not.
Unlike type 1 diabetes (T1D), T2D is potentially preventable with the right healthcare plan in place. It’s important to talk to your doctor about the steps you need to take to maintain or improve your health to avoid a T2D diagnosis. Preventing T2D is about ensuring that you have a great quality of life.
Understanding Type 2 Diabetes Risk Factors
Diabetes is a very complex condition. There isn’t a single cause or risk factor that leads to the development of T2D. While there are steps you can take to reduce your risk of diabetes, it’s important to understand that T2D is not the result of individual habits and lifestyle choices alone.
Individuals with an African, Arab, Asian, Hispanic, South Asian, or Indigenous background have a higher risk of developing T2D. Members of these ethnicities are more likely to have genes that contribute to the development of T2D and a higher likelihood of experiencing insulin resistance.1
However, socioeconomic factors—variables related to one’s community and financial position—also play a role. Individuals in minority communities face healthcare challenges that those with higher socioeconomic status do not. For example, in the wake of a history of colonization, Indigenous communities are more likely to experience poverty, lack of access to healthy food, and obstacles to getting the healthcare they need. These systemic factors play a major role in the increased rate of T2D amongst Indigenous peoples in Canada.2
Living in poverty also increases the risk that an individual will develop T2D. The rate of T2D is 2.1 times higher in adults who are in the lowest income group in Canada than those in the highest.3 Organizations like Diabetes Canada are working with governments at every level to help decrease poverty and address food insecurity in an effort to support those at risk of and living with T2D.
In addition to social factors, an individual’s family health history, their age, and whether they’re currently experiencing other health challenges may contribute to the risk of developing T2D. A few other key factors that aren’t necessarily within your control which can contribute to the development of T2D include:4
- Being over 40 years old.
- Having parents or siblings with T2D.
- Being overweight or having obesity.
- Living with polycystic ovary syndrome (PCOS).
- Experiencing obstructive sleep apnea.
- Having had pancreatitis in the past.
- Having experienced gestational diabetes during pregnancy.
If you have any of these risk factors, Diabetes Canada recommends that your doctor evaluate your risk annually and perform a test for diabetes every three years. Those at high risk of developing T2D and those living with prediabetes should be tested every 6 to 12 months.4
Reduce Your Risk of Developing Type 2 Diabetes
The good news is that even if you’re at higher risk, there are steps you can take to reverse prediabetes and reduce the chance of developing T2D. Focusing on the factors you can control, like making supportive lifestyle changes, empowers you to prioritize your health. Studies have shown that sticking to an exercise routine, eating a diet rich in whole foods, and losing weight over the course of four years can reduce the risk of diabetes by 58 percent.1
Maintaining healthy habits as time goes on has been shown to result in ongoing benefits that help protect against the development of diabetes in the long run.1 Some of the key lifestyle shifts that Diabetes Canada recommends for individuals who are at risk of developing diabetes include:
Losing Weight
Weight plays a role in diabetes because of the impact that fat in the body has on the metabolism. There are two types of fat in the body: subcutaneous fat, which is the type that’s stored just under our skin, and visceral fat, which is stored deeper in the abdomen around our organs. Visceral fat secretes a protein that increases insulin resistance, which contributes to the development of T2D.
When it comes to weight loss, doctors are really looking for a reduction in waist circumference, as that’s where visceral fat accumulates.6 Studies show that losing just 5 percent of one’s initial body weight within a two-year period is the strongest indicator that an individual will not develop diabetes.6
It’s critical to understand that there are many factors that influence body weight, not just your individual choices. For example, using medications that cause weight gain as a side effect has an impact. Mental health plays a role in our relationship to food, our appetite, and our ability to engage in physical activity. Having reduced mobility also influences weight.6 These factors are not always in your control. Recognizing that empowers you to focus on what you can do to manage your weight with greater self-compassion—know that your weight and being at risk for diabetes are not your fault.
Diabetes Canada recommends that individuals create a diet and exercise plan with the help of their doctor and other health team members such as a registered dietitian or a personal trainer. Weight loss medication and weight loss surgery are also options you can speak to your doctor about.6
Getting Active
Research shows that getting 150 minutes of physical activity per week reduces the chances of developing diabetes by 26 percent.1 In addition to aiding weight loss, exercise helps the body use insulin more effectively, reducing insulin resistance both in the moment and over time. When you exercise, the tissues in your body are able to absorb glucose from the bloodstream without needing insulin. Regular exercise helps reduce blood glucose levels overall, bringing down A1C.
Get active by:
- Reducing the time you spend sitting. Be sure to get up every 20-30 minutes and move around a little.8
- Combining aerobic exercise like running, swimming, or cycling with at least two sessions of resistance training such as lifting weights.8
- Focusing on a movement practice that you enjoy and celebrating your hard work and commitment along the way!
Prioritizing Nutrition
Diabetes Canada recommends that people living with prediabetes enlist the support of a registered dietitian. Getting guidance from a professional has been shown to help significantly reduce A1C.1 A registered dietitian can help you come up with a nutrition plan that fits your health goals as well as your lifestyle and preferences.
Because every body is different, choosing the right foods to support diabetes prevention is highly personal. In general, a low-calorie, low-fat, high-fibre diet has been shown to have a positive impact on preventing prediabetes from progressing into T2D. Diabetes Canada has identified the Mediterranean Diet, Dietary Approaches to Stop Hypertension (DASH), and the Alternate Healthy Eating Index (AHEI) as excellent diet options that can have been shown to reduce the risk of T2D by 20 percent.1
When it comes to nutrition, a few dietary changes that are typically recommended for those at risk of developing T2D include:
- Reducing processed foods like beverages with refined sugar and fast food.
- Increasing whole foods like fresh vegetables, meat, and grains like rice and oats.
- Eating low-glycemic foods such as beans and high-fibre vegetables.
- Incorporating healthy fats from sources like olive oil, avocados, and fatty fish (sardines, salmon, and tuna).
- Prioritizing lean protein and plant-based protein.
Look After Yourself to Live Life to the Fullest
Diabetes prevention is about caring for yourself and prioritizing your health. It’s not always easy to take steps to reduce your risk of developing diabetes. Finding strategies that feel good is key to building habits that truly support your body, mind, and overall well-being.
When it comes to preventing diabetes, knowledge is power. Understanding how diabetes develops and getting curious about what your body needs to thrive gives you the chance to make lasting changes.
1 Prebtani A, et. al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Reducing the Risk of Developing Diabetes. Can J Diabetes. 2018;42 Suppl 1:S20-S26. doi:10.1016/j.jcjd.2017.10.033
2 Crowshoe L, et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Type 2 Diabetes and Indigenous Peoples. Can J Diabetes. 2018;42 Suppl 1:S296-S306. doi:10.1016/j.jcjd.2017.10.022
3 Inequalities in diabetes and related risk factors: Comparing Canadian adults by income level. Government of Canada. Updated July 7, 2022. https://www.canada.ca/en/public-health/services/publications/science-research-data/inequalities-diabetes-related-risk-factors-comparing-adults-levels-income.html
4 Ekoe, J.-M., et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Screening for Diabetes in Adults. Can J Diabetes. 2018;42(1), S16-S19. doi: 10.1016/j.jcjd.2017.10.004
5 Visceral Fat (Active Fat). Diabetes.co.uk. Updated January 25, 2023. https://www.diabetes.co.uk/body/visceral-fat.html
6 Wharton S, et. al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Weight Management in Diabetes. Can J Diabetes. 2018;42 Suppl 1:S124-S129. doi:10.1016/j.jcjd.2017.10.015
7 Blood Glucose and Exercise. American Diabetes Association. Accessed May 9, 2023. https://diabetes.org/healthy-living/fitness/getting-started-safely/blood-glucose-and-exercise
8 Sigal RJ, et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Physical Activity and Diabetes. Can J Diabetes. 2018;42 Suppl 1:S54-S63. doi:10.1016/j.jcjd.2017.10.008
9 Sievenpiper JL, et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Nutrition Therapy. Can J Diabetes. 2018;42 Suppl 1:S64-S79. doi:10.1016/j.jcjd.2017.10.009
2 Crowshoe L, et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Type 2 Diabetes and Indigenous Peoples. Can J Diabetes. 2018;42 Suppl 1:S296-S306. doi:10.1016/j.jcjd.2017.10.022
3 Inequalities in diabetes and related risk factors: Comparing Canadian adults by income level. Government of Canada. Updated July 7, 2022. https://www.canada.ca/en/public-health/services/publications/science-research-data/inequalities-diabetes-related-risk-factors-comparing-adults-levels-income.html
4 Ekoe, J.-M., et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Screening for Diabetes in Adults. Can J Diabetes. 2018;42(1), S16-S19. doi: 10.1016/j.jcjd.2017.10.004
5 Visceral Fat (Active Fat). Diabetes.co.uk. Updated January 25, 2023. https://www.diabetes.co.uk/body/visceral-fat.html
6 Wharton S, et. al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Weight Management in Diabetes. Can J Diabetes. 2018;42 Suppl 1:S124-S129. doi:10.1016/j.jcjd.2017.10.015
7 Blood Glucose and Exercise. American Diabetes Association. Accessed May 9, 2023. https://diabetes.org/healthy-living/fitness/getting-started-safely/blood-glucose-and-exercise
8 Sigal RJ, et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Physical Activity and Diabetes. Can J Diabetes. 2018;42 Suppl 1:S54-S63. doi:10.1016/j.jcjd.2017.10.008
9 Sievenpiper JL, et al. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Nutrition Therapy. Can J Diabetes. 2018;42 Suppl 1:S64-S79. doi:10.1016/j.jcjd.2017.10.009