How to Prevent Diabetes

How to Prevent Type II Diabetes

8 July, 2014 Article Nutrition

Last year a co-worker got married and a group of the employees attended the wedding together (note: we all worked for a health food store). During dinner my husband noticed the 3 of us (unbeknownst to us) staring across the room with SHOCK on our faces. He glanced over to see an overweight little girl (about 4 years old, and weighing at least 60 pounds) chugging a can of coke until it was finished. Only to grab another can, open it and continue. (!!!)

…And she’s did this all with her mother sitting right next to her, allowing this to happen…(???)

I am not trying to be mean, or tell someone how they should raise their kid, but THAT IS RIDICULOUS. I can only assume that the mother had no idea the destructive path she is allowing her child to go down. At 4 years old she is morbidly obese, presumably addicted to caffeine and sugar, and on the fast track to diabetes, heart disease and a premature death.

At the rate she is going, she is unlikely to see her 40th or maybe even her 30th birthday, and this is all completely avoidable if she made a few lifestyle changes. My goal in sharing this story with you is to do my part to help educate people about this basically preventable disease.

Diabetes Statistics

  • An estimated 29 million Americans have diabetes (up 3 million from 2010)

  • Another 86 million American adults are pre-diabetic (meaning they have uncontrolled blood sugar and are on their way to a full blown diabetes diagnosis within 5 years unless they intervene with diet and exercise)

  • In 2012, diabetes and it’s related complications accounted for $245 billion dollars in medical costs and lost work/wages.


    • 6 Tips to Prevent Type II Diabetes

  • Monitor your risk of diabetes by getting annual blood work done

  • Manage your weight and stay within the healthy BMI range

  • Exercise regularly (at least 30 minutes of walking per day)

  • Eat a balanced, healthy diet of whole foods like lean meats, fresh produce and whole grains

  • Limit takeaway and processed foods like soda, candy bars, chips, cereal, and other “snacks” to 1-2 servings per week

  • Limit your alcohol intake to less than 7 drinks per week (after all, alcohol is sugar)


    • 3 Numbers to Monitor to Prevent Diabetes

  • Body Mass Index

  • Waist to Hip Ratio

  • Fasting Blood Glucose



    • The following presentation gives great information about the causes, consequences of and treatment for type II diabetes. Please share this with your friends and family so that everyone can be more educated about what they can do to prevent a diabetes diagnosis.

    Further Reading


    Numbers to Remember for Your Health
    How to Start an Exercise Program
    Decoding the Glycemic Index

    If you this information to be helpful please SHARE this post to help spread the message of healthy living. Thank you for reading!
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    photo credit: AlishaV via photopin cc