Of the 24 million Americans with diabetes currently, fewer than 10% are Type 1 diabetics. The great majority have Type 2 diabetes, the form that typically develops in adulthood and does not require taking insulin. Type 1 diabetes, previously known as “insulin-dependent” diabetes, is an autoimmune disease in which genetics plays an important role in its development. The development of Type 2 diabetes, on the other hand, is much more related to the effect of certain lifestyle issues, such as what you eat and your physical activity.
Several studies have looked at factors related to the development of Type 2 diabetes. One study conducted over 16 years, looked for the occurrence of type 2 diabetes in 85,000 female nurses. During that period of time, 3,300 of the women developed type 2 diabetes. In 90% of the cases, five factors were found to be responsible for the development of the disease: 1) being overweight, 2) not getting enough exercise, 3) eating an unhealthy diet, 4) smoking cigarettes, and 5) abstaining from drinking alcohol. - In subjects whose weight was above the healthy weight range, losing 7 to 10 percent of their current weight cut their chances of developing Type 2 diabetes by 50%.
- Swapping out red meat or processed red meat for a healthier protein source, such as nuts, low-fat dairy, poultry, or fish could lower diabetes risk by up to 35%.
- In someone who rarely eats whole grains, eating two to three servings of whole grains a day reduced the risk of developing Type 2 diabetes by 30%.
- Walking briskly for a half hour every day reduced the risk of developing Type 2 diabetes by 30 %.
To see if you are at risk, take the American Diabetes Association’s Diabetes Risk Test. Helpful suggestions for lowering your risk of developing diabetes through diet and exercise are also available through the American Diabetes Association.