From agrilifetoday.tamu.edu
From portion sizes to bedtime, small habits can make a big difference
Type 2 diabetes can develop at any age, and you may be at risk without knowing it. The good news? Small changes to your diet and daily habits can help lower your risk.
More than 40 million Americans, or about 12% of the U.S. population, have diabetes, according to the U.S. Centers for Disease Control and Prevention, CDC. About 90% to 95% have Type 2 diabetes, a chronic disease that can lead to other health issues, greatly increasing healthcare costs and decreasing quality of life.
“Type 2 diabetes can affect children and adults, but the risk increases as we age and also gain weight,” said registered dietitian Stephanie Rogus, Ph.D., Texas A&M AgriLife Extension Service nutrition specialist at the Texas A&M AgriLife Research Center at El Paso.
Rogus, who is also an assistant professor in the Texas A&M Department of Nutrition, shares 10 simple tips to help prevent Type 2 diabetes and enjoy life to the fullest.
Eat a variety of minimally processed foods
Whole and minimally processed foods are single-ingredient or natural foods that are close to their original state when sold in grocery stores. Ultra-processed foods, on the other hand, have been significantly altered for flavour or preservation.
To decrease your risk of Type 2 diabetes, choose a variety of whole foods from each food group, including:
- Fruits
- Vegetables
- Protein
- Dairy
- Grains
Use the U.S. Food and Drug Administration’s Dietary Guidelines for Americans to help guide your food choices. Talk with your physician about your individual dietary needs.
Prepare food at home and read labels
Preparing more meals at home can help you control how much saturated fat, sodium and added sugars you consume.
“Cooking more at home and eating out less will help you know what you’re putting in your body and feeding your family,” Rogus said.
When shopping, read the nutrition facts label to compare products and make healthier choices.
Watch portion sizes and eat slowly
Check the serving sizes on food and beverage packaging to better understand how much you’re eating. Eating slowly can also help you eat less.
Choose water and drinks without added sugar
Limit sugar-sweetened beverages like sodas, sweet tea and energy drinks. These beverages can add high amounts of sugar to your diet.
Instead, stick with drinks like water, unsweet tea and black coffee as much as possible.
Skip fad diets
If you want to try a diet, Rogus recommends choosing one backed by science rather than a restrictive fad diet. For example, the Mediterranean diet incorporates fresh fruits and vegetables, whole grains, healthy fats and lean meats.
“Most people associate diets with taking foods away,” Rogus said. “Instead of subtracting, slowly add healthy foods, like one new vegetable per day.”
Exercise regularly
Regular physical activity can greatly reduce your risk of developing Type 2 diabetes and other chronic diseases.
The CDC recommends adults get at least 150 minutes of moderate-intensity physical activity per week. Try walking 30 minutes per day, five days a week and incorporating muscle-strengthening exercises two days a week.
Get enough sleep each night
On average, most adults need about seven to eight hours of sleep each night to stay healthy and function properly.
Consistently sleeping too few or too many hours can have adverse health effects. Talk to your physician for your specific needs and ways to develop a consistent sleep schedule.
Make time to unwind
Stress hormones can make blood sugar levels unpredictably fluctuate at extremes. Over time, this type of stress can exacerbate existing health issues like diabetes.
Taking time to relax can help improve your overall health.
Try activities in nature, like gardening or taking a quick walk through a local park. Think about what relaxes you. Even 10 minutes of breathing exercises or listening to your favourite song can help you unwind.
Avoid tobacco and alcohol
Smoking increases your risk of developing Type 2 diabetes.
The CDC estimates that smokers are 30-40% more likely to develop Type 2 diabetes than nonsmokers. For those who develop diabetes, continuing to smoke increases their risk of developing heart disease, kidney disease and poor blood flow in their feet and legs. That poor blood flow can lead to infections and possible amputations.
Drinking too much alcohol can also affect insulin production, increasing the risk of developing Type 2 diabetes. Men should limit their alcoholic consumption to no more than two drinks per day, and women should limit to one daily.
Start small and build healthier habits over time
You don’t have to change your entire diet or exercise routine at once. It may seem overwhelming to instantly change from drive-thru cheeseburgers, french fries and sugary beverages to healthy, home-cooked meals.
Rogus said you’ll be most successful if you start small and make incremental changes. She suggests mastering one nutrition or lifestyle goal before moving to the next. “If you’re not physically active, your first step doesn’t have to be running a mile,” Rogus said. “Start with power walking around your block for 10 minutes a day. In exercise and nutrition, a little change can go a long way.”
https://agrilifetoday.tamu.edu/2026/11/03/10-small-changes-to-lower-your-risk-of-type-2-diabetes/
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