11 Simple & Science-Backed Ways to Help Prevent Diabetes

Your guide to staying nourished, active, and balanced

Type 2 diabetes doesn’t usually show up overnight. It slowly develops over time, often due to habits that sneak up on us: skipped meals, too much stress, not enough sleep, and processed foods that make life convenient but not always kind to our bodies.

The good news? Type 2 diabetes is largely preventable and it starts with a few intentional lifestyle shifts.

As a Lifestyle Medicine nurse and clean living advocate, I believe prevention is powerful. Whether you’re already on a wellness journey or just getting started, here are 8 practical, evidence-based ways to protect your health and reduce your risk of diabetes (and many other chronic diseases).

1. Load Up on Fiber (Especially the Soluble Kind)

Fiber is one of your body’s best defenses against blood sugar spikes. It slows digestion, helps you feel full longer, and supports healthy gut bacteria, all of which are important for insulin sensitivity.

According to the CDC, most of us aren’t getting enough. Aim for at least 25–30g of fiber a day from whole foods like:

• Oats, quinoa, barley
• Lentils, black beans, chickpeas
• Berries, apples (with the peel!), pears
• Broccoli, Brussels sprouts, leafy greens

Soluble fiber (found in oats and beans) is especially powerful for blood sugar regulation.

2. Choose Healthy Fats

Fat isn’t the enemy, it’s the quality that matters. Studies have shown that swapping saturated fats (like those in fried foods and fatty meats) for unsaturated fats (see below) can improve insulin sensitivity and reduce inflammation.

Reach for:

• Extra virgin olive oil
• Avocados
• Walnuts and almonds
• Ground flaxseed or chia seeds

The Mediterranean diet rich in these foods—has been linked to a significantly lower risk of developing diabetes.

3. 🏃‍♀️ Move Your Body (Daily)

You don’t need to train for a marathon to make a difference. Regular physical activity helps your body use insulin more efficiently and can even lower blood sugar levels immediately after exercise.

Aim for:

• 30 minutes of moderate movement most days (like walking, biking, or dancing)
• Strength training at least 2x/week (think bodyweight, resistance bands, or weights)

Bonus: Moving after meals (even just 10 minutes!) helps blunt post-meal glucose spikes.

4. 😌 Stress Less (I Know, Easier Said Than Done)

Chronic stress can lead to elevated cortisol levels, which mess with your blood sugar and insulin. It also makes it harder to stick with healthy habits (hello, late-night snacks and skipped workouts).

Here’s what helps:

• Deep breathing or meditation apps (even 5 minutes counts)
• Walking in nature or stretching
• Journaling or listening to calming music
• Saying “no” more often (yes, it’s self-care)

A little mindfulness goes a long way in preventing burnout—and chronic disease.

5. 💤 Prioritize Sleep Like It’s Medicine

Sleep is deeply connected to metabolic health. Research shows that consistently getting less than 7 hours of quality sleep can increase your risk for type 2 diabetes.

Try to:

• Aim for 7-9 hours of quality sleep
• Stick to a regular sleep-wake routine
• Limit screens an hour before bed
• Create a cozy, cool, dark sleeping environment
• Avoid caffeine after noon

If your sleep has been off lately, make it a priority, it’s just as essential as your diet or exercise routine. Consider

6. Maintain a Healthy Weight (Gently)

You don’t need to chase perfection. In fact, losing just 5–7% of your body weight (if you're currently overweight) can significantly reduce your risk of developing diabetes, according to the National Diabetes Prevention Program.

The most sustainable way?

• Small, daily habits → gentle weight loss → long-term prevention. 💫

7. Skip the Cigarettes (and Vapes)

Smoking increases insulin resistance and raises your risk for type 2 diabetes. The good news? Quitting can quickly lower your risk—and improve your overall health in dozens of other ways too.

If you're trying to quit, reach out for support. There are resources and coaches that can help.

8. 🩺 Get Screened and Stay Informed

Knowledge is power. A simple A1C blood test can tell you whether you’re in the prediabetes range, even if you’re not experiencing symptoms. Catching it early means you have more time, and more power, to make lifestyle changes that truly matter.

I check mine annually and think of it as a “health report card.” It gives me a snapshot of how my habits are supporting (or not supporting) my long-term wellness goals. If something's off, I take it as a cue to check in with myself, not to judge, but to adjust.

Ask your healthcare provider about:

• A1C levels
• Fasting blood sugar
• Blood pressure
• Cholesterol

9. Watch Your Added Sugars & Refined Carbs

Excess added sugar and refined carbs (like white bread, pastries, sweetened drinks, and sugary cereals) can cause blood sugar spikes and increase insulin resistance over time.

The American Heart Association recommends limiting added sugars to:

• 25g/day for women
• 36g/day for men

Choose whole grain alternatives and naturally sweetened options (like fruit or cinnamon) whenever possible.

📌 Pro tip: Read labels—sugar is often hiding in dressings, sauces, and “healthy” snacks.

10. Skip Sugary Drinks—Drink More Water

Sugary beverages (like soda, sweet tea, energy drinks, and even some juices) are one of the biggest drivers of insulin resistance.

Studies show that replacing just one sugary drink a day with water, unsweetened tea, or sparkling water significantly lowers diabetes risk.

Herbal teas (like cinnamon, ginger, or hibiscus) may also support blood sugar balance and digestion.

11. Build a Support System

Preventing diabetes isn’t just about willpower—it’s about support.

• Share meals with family who are also making healthy changes
• Join walking groups or online health communities
• Work with a health coach or nutritionist for accountability
• Celebrate progress with someone who gets it 💛

Social support is consistently linked with better long-term health outcomes and motivation.

Final Thoughts

Preventing diabetes isn’t about being perfect, it’s about being consistent and intentional. Speak with your provider and start with one or two habits from this list. Build on your progress. Celebrate the little wins.

At Bobbieleelicious, we believe in small steps toward big, lasting health.

** This message is for educational and support purposes only and is not a substitute for medical advice. Please consult your healthcare provider for any changes to your treatment plan.