Type 2 diabetes is strongly linked to lifestyle, and large trials show that risk can often be reduced substantially through weight loss and activity.
What the evidence shows
Major diabetes prevention programmes found that modest weight loss (around 5–7% of body weight) and roughly 150 minutes of activity a week reduced progression to type 2 diabetes in people at high risk by more than half over several years.
Eating patterns that help
- Plenty of vegetables, fruit, pulses and wholegrains for fibre.
- Fewer sugary drinks — one of the clearest dietary links to type 2 diabetes.
- Less processed and red meat.
- Unsaturated fats instead of saturated fats.
- Portion awareness, especially of refined carbohydrates.
Movement
Regular activity improves how the body uses insulin. Even a short walk after meals can lower the rise in blood sugar.
Know your risk
Risk factors include being over 40, a family history of diabetes, carrying excess weight around the waist, and being of South Asian, Black African or African-Caribbean heritage. Diabetes UK offers an online risk checker, and the NHS Diabetes Prevention Programme supports people with raised blood sugar.
If you experience symptoms such as excessive thirst, frequent urination, tiredness or unexplained weight loss, see your GP.