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How to prevent diabetes

Updated on May 10, 2008

If You Learn How to Prevent Diabetes, You Can Avoid Insulin Shots

How to Prevent Diabetes Effectively Two Ways

There are ways to prevent type 2 diabetes. If a person really wants to know how to prevent diabetes and its complications, there are two things that are the most important to do to avoid diabetes.

These two things will not only help prevent diabetes, but are two of the most important things to help improve health in general. The two things that must be done to learn how to prevent diabetes are to change your diet and get regular exercise. Sounds simple, but doing these things will greatly increase your chances at avoiding diabetes.

Exercise Is an Excellent Way to Prevent Diabetes

Step #1 for How to Prevent Diabetes - Get Regular, Active Exercise

I know from personal experience with my husband about the importance of exercise when learning how to prevent diabetes. My husband has always been very active. He usually did some sort of daily exercise up until a few years ago.

I don't mean just a half hour workout. He would golf at least nine holes almost daily. On weekends, he might golf 36 holes a day. And he walked the golf course. At one point, he was active in a bowling league and practiced almost daily. At other times during our marriage, he participated in other active sports. The point is that he always stayed very active.

Then my husband was promoted to a job position that required lots of time behind a desk. Before this promotion, my husband always got plenty of exercise at work, too. His new job position required him to work lots of hours. So, his physical activity diminished greatly.

It wasn't long after the promotion that my husband started complaining of pains in his legs. He started feeling tired. Both are symptoms of diabetes. He also gained weight from lack of exercise. About a year after getting his new job promotion, my husband was diagnosed with diabetes.

He was supposed to take insulin to help control the diabetes, but he wanted to try to lower his blood sugar naturally. He cut out sugar and simple carbohydrates. Within a couple of weeks, his blood sugar had dropped impressively, but was still above normal levels.

One day soon after, he decided to spend the day golfing. When he checked his blood sugar that evening, it was actually in a normal range. This was the first normal reading he had since being diagnosed with diabetes. He continues to try to golf as often as possible. Whenever he goes golfing, his blood sugar levels are always much lower than on other days.

To this day, I swear that my husband was able to prevent diabetes for many years simply because he was so active. He had no diabetes symptoms at all until he slowed down and quit exercising. The added weight gain was also a strong contributor in the diabetes diagnosis. However, my husband has always been somewhat overweight. And after seeing how dramatically his blood sugar would drop after exercising, I really believe that his activity level was the real preventive that helped him avoid diabetes for so long.

How to Prevent Diabetes by Cutting Out Carbs

There are several dietary changes that are effective and will help prevent diabetes for type 2 diabetics. Here are the recommendations for ways to change your diet to help prevent diabetes.

Most important is to cut out simple carbohydrates. In the diabetes world, most white foods are off limits. This means most breads, pasta, white rice, and potatoes. These foods consist of high amounts of simple carbs. Foods containing lots of sugar are also high in simple carbohydrates. These carbs will spike your blood sugar levels. The goal to prevent diabetes is to have level blood sugar readings throughout the day and to prevent blood sugar spikes.

If you must have carbs but want to prevent diabetes, look for bread and pasta made with whole grains. Avoid eating most potatoes. Eat sweet potatoes without adding sugar or syrup. Use brown rice instead of white rice.

Try to avoid added sugar at all costs. Use other sweeteners in beverages. Drink diet drinks. Try alternative sweeteners for baking and other desserts if you don't eliminate desserts from your diet.

How to Prevent Diabetes by Eating Less Meat

You should severely limit your intake of meat if you want to prevent diabetes. Red meat is the worst, as it contains the most saturated fat. You don't have to be a vegetarian to prevent diabetes, but it would greatly increase your chances for success. If you don't want to go vegetarian, at least eat low-fat meats and add more fish to your diet.

Buy Stevia, a Natural Sweetener to Help Prevent Diabetes

Eat More Fruits and Vegetables to Prevent Diabetes

Adding lots of fruits and vegetables to your diet will help prevent diabetes. Fresh fruits and vegetables are best, as they have fiber and nothing artificial added. If you eat canned or frozen fruits, avoid ones with sugar or other additives. If eating canned or frozen vegetables, try to use low-salt or no-salt varieties.

How to Prevent Diabetes With a High Fiber Diet

Beans and other high fiber foods are also important components of any diet to prevent diabetes. Fiber is very effective at lowering blood sugar levels in people with type 2 diabetes. Fiber helps prevent diabetes by preventing blood sugar spikes. Fiber works by slowing the body's processing of carbs.

In order to be effective, a person must eat more than double the recommended amount of fiber mentioned by the ADA (American Diabetes Association). This amounts to about 50 grams of fiber daily. It is important to work up to this amount of fiber gradually in order to prevent discomfort. Add about four or five grams daily to your diet until you reach the recommended amount to help lower blood sugar. Also, drink lots of liquids if you consume this much fiber to prevent constipation. Besides beans, fresh fruits and vegetables, oatmeal, popcorn, raisins, nuts, and whole grain foods are high fiber foods.

How to Prevent Diabetes Comments

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    • profile image

      speed hero 5 years ago

      never take drugs they can help you get sick and might cause you to have diabetes

    • profile image

      speed hero 5 years ago

      also not doing drugs they will take you to some where called hell

    • profile image

      speed hero 5 years ago

      eat healthy foods and get lots of rest and exercise.

    • profile image

      kid_tempo 5 years ago

      exercise more and eat healthy foods more than junk bad foods!!!

    • profile image

      sergant skully 5 years ago

      eat more healthy foods and get more excersize , what up now FOOOOOOO!!

    • profile image

      juggernot 5 years ago

      eating healthyer

    • profile image

      Mrs Rita Edogwogu 5 years ago

      good to know and put into practice.

    • profile image

      adrian 5 years ago

      You can reverse diabetes by doing what Angela said her husband did, and you can consume fish and beans as the base of your diet to reverse or "cure" your diagnosis.

    • profile image

      Jenny 5 years ago

      thank you for the great info

    • profile image

      Jenny 5 years ago

      I have found so much great information on the net, especially here at hubpages. Thank you for the great information, It would be wonderful if people would be more educated about this epidemic. If anyone needs more info, check me out on Facebook:

    • profile image

      Ada 5 years ago

      I went to the net to learn how to prevent diabetes, i got all the info i needed. It wil help me to be alert on it, though i don't have yet and i don't wish to have it. But am just taking a precautions

    • profile image

      harry 5 years ago

      total nonsense

    • profile image

      AMG 5 years ago

      Yho diabetes cn b harmful nhe

    • profile image

      Inbelisa 5 years ago

      Thank you for such useful information

    • profile image

      sandipan07 5 years ago

      thank you so much this peace its really helpful...

    • profile image

      thara 6 years ago

      thank u 4 ur info

    • profile image

      keols 6 years ago

      RAISE AWARNESS EVERYBODY!!!!!!!!!!!!!!!!!!

    • Quirinus profile image

      Queirdkus Ω Ibidem 6 years ago from Sitting on the Rug

      Thank you for your informative hub! My chance visit could be a reminder for me to proactively work on a diabetes-free lifestyle.

    • profile image

      Andreia alves 6 years ago

      I find the steps a little difficult to understand but overall the information was just enough

    • profile image

      Thilak 6 years ago

      i like this site veryyyy muchhhhhhhhh.......

    • profile image

      abraham 6 years ago

      dis website sucs

    • profile image

      Mirek 6 years ago

      One more tip for Diabetes prevention -

      There is a tool for Diabetes risk estimation.

    • melpor profile image

      Melvin Porter 6 years ago from New Jersey, USA

      Angela Harris, keep in mind that it is not only inactivity that cause someone to become type I diabetic. It also have a lot to do with how fast the person puts on weight due to this inactivity. This is why some women experience gestational diabetes during their pregnancy because there is a rapid increase in weight during pregnancy. You are right about increasing your activity to control your diabetics but that person will continue to be at risk of getting diabetes once their activity level drop. Unfortunately, the risk goes up as we get older because our activity level drop as we get older. Your husband must remain active as long as he can to remain free from diabetes and he will live a long and healthy life. Good hub.

    • workwithadrian profile image

      workwithadrian 6 years ago

      I couldn't of said it better my self, you put many things into perspective which really should start getting peoples attention.

      I recently posted a hub about diabetes, make sure to check it out.

    • profile image

      shailesh rai 7 years ago

      i would try but don't know whether i can stick with it or not. but i have to try to find out.

    • profile image

      elladitsa 7 years ago

      I don't think people should necessarily change their diet because they will land up eating other worse foods to make up for what they are not allowed to have. Here some people say they changed their foods and didn't get results, well there I'm skeptical about what they say, but understand them. Personally we all do not want to give up on all foods we like but just eat a lot less of it and do work out. I like the rotation diet eating every other day. I notice those who do not eat much or eat every other day look younger. I too do this but I'm not sure if its just genetically that I look younger or because my dad taught us to eat one full meal a day and the rest maybe just a fruit. LIke in Greek we say " PAN METRON ARISTON" Go by exact measure, do not overdo or underdo anythng. Also in Greek we say what goes into the mouth and is sweet is bad for the heart and body and what is bitter to the mouth is good to body, so Guys and Gals, Take precaution. We have one life and try to live it as healthy as possible. Its your choice!!!!!!

    • woodco profile image

      woodco 7 years ago from Underhill, North Idaho

      Very good hub! You caught the all-important fact that diet and exercise are the best ways to deal with diabetes. You need to talk to another doctor if yours says there is no cure for diabetes, because there is. And yes there are lots of foods to eat to help reverse diabetes and many herbs that have been used for centuries to manage blood-sugar. Eat more yogurt, sauerkraut, kimchi, and other fermented foods. Don't eat white sugar, white bread, soda(especially not diet) anything with high-fructose corn syrup in it. NO artificial sweeteners! Raw sugar causes less damage to your system than artificial sweeteners. No chlorinated water. Chlorine can irreversibly damage your pancreas(producer/distributor of insulin).

    • profile image

      benjamin 7 years ago

      ty so mutch you have helpt me

    • Angela Harris profile image

      Angela Harris 7 years ago from Around the USA

      Reena, The best way to prevent diabetes is by following the recommendations above. To my knowledge, there are no known foods proven to prevent diabetes all by themselves just by eating them. Keep your fingers crossed for a diabetes cure, though! ;)

    • profile image

      reena 7 years ago

      can we prevent it by eating something natural???

    • profile image

      tuyet 7 years ago

      im doing a research on diabetes so as to be better able to treat someone with the disease. It is personal because it killed my grandmother.This information is very benificial.Thank u.

    • Angela Harris profile image

      Angela Harris 7 years ago from Around the USA

      Anna, As far as I'm aware, currently there is no way to stop diabetes if you are already diagnosed. All of the things you mentioned will indeed help manage diabetes and its terrible complications, but won't 'cure' diabetes. Hopefully, there will be a cure soon. Try following the diabetes tips mentioned above. Watch eating too many carbs, sugar, or fat. Add healthy protein and fiber to your diet. Exercise regularly. Take natural supplements that help regulate blood sugar. And I wish the very best for you.

    • profile image

      Anna Tran 7 years ago

      how do u stop having diabetes? do u have to drink bitter tea the vietnamese ones? and eat lots of fruit and vegies and become a vegetarian and do lots of exerise each day like jogging? etc.... and swimming etc....... cause i change my meds already and its not working and im drinking skim milk the pink one no fat 95 % fat free and im still fat i think im gonna go for a walk later and it doesn't work please help me!

    • Lita C. Malicdem profile image

      Lita C. Malicdem 7 years ago from Philippines

      I have type 2 diabetes and my life moves around in circles of what to eat and what not to eat, of regular exercise, of shots and medications. I'm an empowered diabetic and I'm learning to take my condition in happy stride. I'm not moody, I'm happy. I know how to pull myself up when I'm down by spikes. Your tips are additional information which are very useful to me. Thank you.

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      Artoflegendindia 7 years ago

      Great hub.My mother has been diabetes for four years.She do exercise daily.she eats fiber food and sprouted grains. she take proper check up sugar level in a week.your hub is very informative.keep it up.

    • profile image

      ho ho ho 7 years ago

      a lot of info..... very well explained....

    • profile image

      Ike Austin 7 years ago

      This is a wealth of information - good page!


      Try to eat as many organic vegetables as possible. Ingest them slightly cooked with meals, raw, or make at least three green smoothies a day.

      Also, take a look at Linda Pages Healthy Living Book, read the section on diabetes and use the vitamins she recommends.

      Don't drink hormone injected cows milk and avoid any foods with High Frucose Corn Syrp(HFCS.)

      Help our children draw their future without diabetes.

      The Purpose, Is Prevention: This series of Run Tippy Run - Draw Me Healthy publications, will attempt to introduce a green diet concept to young children. By illustrating a direct link to food and health, we induce kids to question their diet choices & food sources.

      Hope This Helps!!!

      Ike Austin

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      chitra 7 years ago

      This is great advice. Thank you sooooo much

    • cricket_snapper profile image

      cricket_snapper 7 years ago

      This is a great page. I'm glad this information is available.

    • profile image

      Eva 7 years ago

      PLEASE PLEASE STOP USING PRODUCTS WITH ASPARTAME!!!!!!! IT IS DEADLY!!! You will never be able to prevent/improve your diabetes as long as you use aspartame! Switch to natural sweetners like Agave or stevia....they do not affect blood sugar levels and are full of minerals.

      You have to always read labels products are adding aspartame on a weekly week it will be aspartame free and the next week it wont.

      Always do your research! But most of all listen to your body!

    • edguider profile image

      edguider 7 years ago

      Good Hub. My uncle is diabetic and since it runs in my family I will have to watch myself. Thanks for the great tips, I already printed this hub for reference :)

    • dugger62 profile image

      Deborah Dugger 7 years ago from Colorado

      Thank you for the information Angela, I will keep this on hand!

    • Greatlife profile image

      Greatlife 7 years ago

      Great hub on diabetes and the information really would be helpful in pointers in a better diabetic life. Thanks for sharing.

    • profile image

      Claudia French 7 years ago

      Thanks Angela,

      I would like to add that one of the best preventions of type 2 diabetes is increasing your magnesium by diet or supplements. In my research with Dr. Mark Sircus, we have found that magnesium levels in our bodies have everything to do with blood sugar levels and insulin resistance.

      And excerpt from the new website on New Paradigms in Diabetic Care:

      Magnesium chloride offers a great advance in diabetic care that changes the lives of those with metabolic syndrome, hypoglycemia, and types I and II diabetes. New Paradigms in Diabetic Care invites endocrinologists, family practitioners, and diabetics to put magnesium into all aspects of their diabetic protocols. Research has proven that proper levels of magnesium lowers insulin resistance, lowers blood sugar, and aids in the prevention and treatment of complications of neuropathy and retinopathy. It enhances blood flow through damaged vessels, and prevents or delays the onset of type II diabetes.

      Thanks for this hub!

      Claudia French RN, LPHA

      Assistant Director, IMVA

    • Scotty Doc profile image

      Scotty Doc 7 years ago

      Well done Angela

      This is a really good hub - very well written

    • world of the wise profile image

      world of the wise 7 years ago from World of the wise

      You hub is really wonderful, thank you so much for such information

    • GojiJuiceGoodness profile image

      GojiJuiceGoodness 7 years ago from Roanoke, Virginia

      It's encouraging to know how to prevent diseases like this. Once you have them, your diet is often very restricted.

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      natasha 7 years ago

      hi i am 17 and diabetic since 4 yrs, i am really not healthy. and fealing verybsick. please pray for my healthy long life.

    • profile image

      zak 7 years ago

      I've marks for getting blood sugar, daily I watch it but I am not sure what's the right reading? and when it should be taken?

      also I do exersice daily like walking for 3kms a day.

      my question is:

      Is therey any better way to prevent blood sugar?

    • profile image

      nirmala 8 years ago

      If your main inheritance from your parents is diabetic, then you have 50% change of having it, whatever precaution you take. Diabetes, so far cannot be prevented but it can be controlled by good diet, proper exercise and most important peace of mind. If you are stressed your blood sugar will go irrespective of what you are eating.

    • profile image

      ibrahim 8 years ago

      i checked my blood sugar level its normal yet i stil have signs od diabtes

    • BeatsMe profile image

      BeatsMe 9 years ago

      I think it's kind of hard to follow the steps to prevent diabetes. I don't have a problem with the exercise part, but the part where I have to watch my diet esp carb intake is hard for me to follow.

    • Angela Harris profile image

      Angela Harris 9 years ago from Around the USA

      jonixk, so sorry about your family members. It's good that you take diabetes seriously. I wish you a long and healthy life! ;)

      Wbisbill, I also don't think that all cases of diabetes can be prevented. But I do believe that many people can learn how to prevent diabetes with diet and lifestyle changes. Thanks for the input.

      Decrescendo, you are welcome.

      Cgull8m, a diabetes cure would be fantastic. In the meantime, you are doing your best and hopefully that will be enough to stay healthy.

    • cgull8m profile image

      cgull8m 9 years ago from North Carolina

      So far I am lucky, but I exercise regularly and also meditate regulary, it has been helpful. Great tips so that we can avoid diabetes in the future. I hope they find a cure soon, but also we have to be take care of ourselves.

    • Decrescendo profile image

      Decrescendo 9 years ago

      Pretty serious health issue. Appreciate the tips.

    • Wbisbill profile image

      Wbisbill 9 years ago from Tennessee USA

      A great hub. I have been a diabetic for many years and I have tried most of the things you (and I) recommend. They do help. I am not sure that all diabetes type 2 (or 1) can be prevented. I have known several very active people who were not big eaters at all contact the disease. My cousin has a bad case and he is thin and an active exerciser. There are a lot of things we still have to discover.