10 small changes to lower your risk of Type 2 diabetes

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.

Small lifestyle changes like choosing fresh fruit over processed snacks and taking walks outside can a make a big difference in your health and decrease your risk of Type 2 diabetes. (Sam Craft)

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 exercise helps with maintaining weight and managing stress, both factors that lead to increased risk of Type 2 diabetes. (Getty Images)

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/ 

Tips for Dining Out When You Have Type 2 Diabetes

From health.yahoo.com

Eating out should be fun. But, if you're living with type 2 diabetes, having to manage your blood sugar can take a bite out of the enjoyment of sharing a restaurant meal with family or friends.

It doesn't have to be that way, though. By taking certain measures before you go to a restaurant, while you're there, and afterward, you can have a dinner out without sending your blood sugar through the roof. Here, find out what a registered dietitian recommends.

Before You Go Out to Eat

"I tell my patients, 'What you should eat is no different than what I should eat,'" says Shiri Morgan, RD, a former certified diabetes care and education specialist who now owns a small business. She says that anyone who eats out or orders takeout food regularly should make a conscious effort to choose healthier options whether they have diabetes or not.

If you tend to eat out often, get into the habit of checking out the restaurant's menu online before you go, Morgan says. That way, you can find the items that won't have a negative impact on your blood sugar, as well as those that would. With that information, you can develop a game plan for how you'll order your meal. It will be much easier to order wisely if you have one or two selections in mind ahead of time, rather than trying to do it while a server is standing over your shoulder.

"But if someone's going out to eat fairly rarely, and it's an anniversary or special occasion, I tell them to just enjoy. Eat what you want. It's one meal, and you can get back on track at the next meal," she says.

At the Restaurant: Adopting Type 2 Diabetes-Friendly Habits

Giselle Flissak/Getty Images

Making the right dietary choices to manage type 2 diabetes is more than simply choosing the right foods. It's also important to be mindful of your eating habits throughout the meal.

• Treat yourself in moderation. Morgan doesn't like the word "cheat" to describe food. "It's all about balance," she says. "When we put negative connotations on certain foods, it can lead to guilt and, possibly, disordered eating." She recommends making indulgences a part of your diet, but in moderation. For example, rather than eating a full order of fries yourself, split them with your dining partner. A few fries isn't likely to cause your blood sugar to spike, and you'll still get to enjoy them.

• Savour your meal. Research has found that among people with type 2 diabetes, those who saw themselves as slow eaters had the lowest risk of obesity, compared with those who said they ate at fast or normal rates. Fast eaters saw the highest risk of obesity, and normal eaters had an elevated risk. Eating slowly may help cut down on the chances you'll overeat. So take your time and enjoy your meal.

What to Order: Choosing the Right Foods for Type 2 Diabetes

When choosing what to order at a restaurant, balance and portion control are key. "Most places, even fast food places, are going to have good choices. You just have to make special requests and substitutions," Morgan says.

• Choose baked or grilled proteins. Opt for a lean protein, such as chicken, fish, or certain cuts of pork. They are usually a healthier option, as long as they aren't prepared with too much oil or a sugary sauce. Pair it with steamed or grilled vegetables for a balanced meal.

• Make starchy carbs the side, not the main attraction. When consuming carbohydrates, make them part of your meal, rather than the focus. Instead of having a bowl of pasta or rice, Morgan recommends having a salad or healthy protein with the starchy carb as a side dish. And when choosing starchy carbs, it's always better to opt for whole-grain, high-fibre versions, such as brown rice or quinoa.

• Use the plate method. Morgan suggests using the plate method to plan your meal, saying, "Designate half of the plate to some sort of vegetable or salad, a quarter of your plate to a carbohydrate, and a quarter of your plate to protein. This is a simple way to plan your meal."

• Control the portion size. Restaurants typically serve much larger portions than you need. Morgan suggests ordering an item that comes in an appetizer or lunch portion or opting for a soup and salad combo. Sharing meals with friends or setting aside half of your meal to box and take home are other effective portion control strategies.

What to Avoid: Being Mindful of Foods That May Worsen Type 2 Diabetes

While Morgan doesn't believe anything should be explicitly off limits, she does recommend exercising caution with some foods and drinks that can be deceptively unhealthy or trigger blood sugar spikes.

• Avoid excessive alcohol and sugary drinks. High-calorie, sugary drinks can cause significant blood sugar spikes. "Alcohol itself, like tequila or vodka, does not affect blood sugar. It's actually metabolized more like a fat. It's typically the mixers that raise blood sugar," Morgan says. People with type 2 diabetes should avoid excessive alcohol intake, but if you are going to have a drink, choose a glass of wine or liquor with a diet mixer, as opposed to a sugary cocktail or carb-heavy beer.

• Watch your sauces and soups. Honey mustard as well as BBQ and teriyaki sauces can be high in sugar. Request them on the side, or choose an alternative. Morgan also advises avoiding anything cream based. "The calories in cream-based foods are going to be in the fats, so things like aioli, butter, and cheese are going to give you a lot of calories." She recommends soups that are broth based and sauces that are made from tomato or vinegar, such as marinara or vinaigrette.

• Limit fried or breaded food. Fried or breaded dishes are usually heavy in both unhealthy fats and carbs.

After the Meal: Help Your Body Regulate Blood Sugar Levels

Once you've finished your meal, check in with your body and engage in activities that help regulate your blood sugar.

• Monitor your blood sugar levels. If you actively monitor your blood sugar, checking your levels about two hours after eating can provide valuable insights into how different meals affect your body. Morgan notes that the recommendation of the American Diabetes Association is to have your post-meal blood sugar below 180. Any higher and it's time to reassess what you ate and determine what's triggering it. "If you are watching your carbohydrates closely and being really diligent about following your plan, but your blood sugar is still high, you need to talk to your doctor," she says.

• Move your body. After a particularly heavy meal, Morgan recommends engaging in a low-impact activity, such as walking or stretching. "If someone is very insulin resistant, going for a walk immediately after eating reduces some of that insulin resistance and helps the uptake of some of the glucose in the bloodstream," Morgan says.

• Remember to drink water. Staying hydrated can help stabilize blood sugar levels in people with type 2 diabetes.

While there are guidelines many dietitians follow when it comes to managing nutrition in people with type 2 diabetes, Morgan acknowledges that there's a fair share of trial and error. Try to cook for yourself as much as possible, and make healthy choices when you dine out.

If your blood sugar is still not properly managed, Morgan suggests experimenting. "Eat really simple foods at home to see what the culprit is and determine if your blood sugar is high because of what you're eating or if there's a medication issue," she says.

And as always, speak to your doctor if you have any new or worsening symptoms.

The Takeaway

• If you have type 2 diabetes, taking certain measures before, during, and after a restaurant meal can help you avoid blood sugar spikes and enjoy eating out.

• Tactics like scoping out the menu beforehand, eating in moderation, and eating slowly can help you make good choices that keep your blood sugar levels in check.

• Opting for baked or grilled lean proteins, not filling up on starchy carbohydrates, and controlling your portion size can also help.

• Avoiding excessive amounts of alcohol, sugary drinks, and fried or breaded foods can help you keep your blood sugar levels stable.

• Checking your blood sugar, staying hydrated, and engaging in light exercise after eating can also help keep glucose levels at a reasonable level.

https://health.yahoo.com/conditions/endocrine/diabetes/diabetes-type-2/articles/tips-dining-type-2-diabetes-155641718.html