Six ways to prevent type 2 diabetes

If your blood sugar levels are higher than usual and you’ve been diagnosed with prediabetes, you’re not alone — according to the Centers for Disease Control, more than one in three Americans has prediabetes. Or maybe you have a family history of type 2 diabetes and want to take proactive steps to protect your health. 

At HCA Florida Healthcare, you’re in good hands. Our doctors are here to provide you with support and encouragement to help you reach your health goals. Managing prediabetes starts with small, consistent changes that support your overall health. Follow these simple steps to help stabilize your blood sugar and reduce your risk of developing type 2 diabetes. 

1. Be active every day

“Exercise more” can sound overwhelming but spending time moving your body every day is one of the best forms of prediabetes self-care. Aim for at least 150 minutes of moderate-intensity activity every week. Think of ways you can weave physical exercise into your daily routine. Moderate aerobic exercise can include:

• Brisk walking
• Biking
• Dancing
• Gardening
• Hiking
• Mowing the lawn
• Playing doubles tennis
• Water aerobics

Strength training is also important and can be done in spurts throughout the day. Try doing 10 squats as you transition from one activity to the next. If you need motivation, try finding creative ways to increase your muscle strength right at home. For example, if you need to get something from the next room, do walking lunges along the way or hold a plank during a TV commercial break. 

If you need somewhere to start, try this: Anytime you sit for an extended period of time, set a timer for every 30 minutes. When the timer buzzes, walk around your house or office for one or two minutes. Even this kind of small change can make a difference.

2. Be kind to yourself

Lifestyle changes aren’t always easy. Whether you’re borderline diabetic or want to make changes to avoid type 2 diabetes, remember to be kind to yourself. Progress isn’t about perfection — it’s about consistency. The goal is a long, healthy life that you actually enjoy living. 

3. Choose healthy fats

Fat may have a bad reputation, but healthy fats are a great addition to a prediabetes menu plan. Healthy fats can keep your heart healthy and improve your blood cholesterol levels. They also help your body store energy, support cell growth, protect your organs and even keep your brain healthy. 

Healthy fats include:

• Avocados
• Certain types of oils, including avocado oil, olive oil, safflower oil and sesame oil
• Eggs
• Fatty fish, including albacore tuna, herring, lake trout, mackerel, salmon and sardines
• Unsalted nuts and seeds — including almonds, chia seeds, flaxseeds, pecans, pistachios, pumpkin seeds and sunflower seeds

4. Cut back on simple carbs

Simple carbs are also called refined or “bad” carbs. Simple carbs are found in bagels, candy, French fries, processed snacks (like pre-packaged chips, crackers and cookies), refined grains (including pasta, white bread, pizza dough, pastries, white rice and white flour) and sugars. While OK in moderation, healthy eating for prediabetes means cutting back on refined carbs.

If you’re craving simple carbs, here are some easy swaps:

• Potato chips → corn chips
• Croutons → nuts
• Soda → flavored seltzer
• White bread → lettuce wraps
• White pasta → whole-grain or zucchini noodles
• White rice → cauliflower rice or quinoa

5. Eat more plant foods

A healthy diet for prediabetes begins with plants. Plants are filled with good-for-you vitamins and minerals. Plants with lots of fiber have been shown to reduce your risk of diabetes. Choose fiber-rich, non-starchy vegetables such as broccoli, cauliflower and leafy greens, including spinach and kale.

Eat two to three low or medium-glycemic fruits a day. These are fruits that are packed with fiber and have a lower effect on your blood sugar level. Load up on:

• Apples with the peel on
• Cherries
• Blackberries
• Grapefruit
• Kiwi
• Oranges
• Pears
• Peaches
• Plums
• Strawberries

6. Maintain a healthy weight

Managing your weight is one of the most important steps you can take to prevent diabetes. According to the American Diabetes Association, studies have shown that weight management can delay the progression from prediabetes to type 2 diabetes. If you’re overweight or obese, losing weight can help reduce the amount of sugar in your blood and keep your heart healthy. Your doctor can help you set a realistic target weight and develop a personalized plan to reach it.

Change can be hard, but you don’t have to do it alone

At HCA Florida Healthcare, we understand that managing prediabetes or type 2 diabetes can feel overwhelming. Whether you’ve just been diagnosed or are looking for better ways to control your blood sugar, we’re here to support you.

To get started, call our Diabetes Education Coordinator at (904) 702-1541. If you’re feeling unsure, our Consult-A-Nurse® line is a good first step. Our service offers free, 24/7 support. Call (844) 70-NURSE (844-706-8773) for expert advice — no judgment, just help.

Lifestyle classes that make a difference

We also offer classes focused on healthy eating, increasing physical activity and reducing stress. These key lifestyle changes can make a meaningful difference in your diabetes management — and your overall well-being.

We’re here to help you take the next step — toward confidence, control, and a healthier future.