According to Diabetes UK, there are around 4.9 million people living with diabetes in the UK, with approximately 90% of them having type 2 diabetes[1]. And a further 2 million at risk of developing it.
And the NHS says that type 2 diabetes is a leading cause of preventable sight loss in people of working age and is a major contributor to kidney failure, heart attack, and stroke. [1a]
In this guide, we'll recommend practical, natural steps that you can take today to find out if you're at risk, and outline simple steps to help prevent diabetes.
The primary cause of type 2 diabetes is insulin resistance, which occurs when the body's cells do not use insulin effectively. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. Insulin resistance leads to high blood sugar levels, which can eventually result in type 2 diabetes.
The leading cause of insulin resistance is often a combination of genetic factors and lifestyle choices, including poor diet, lack of physical activity, and obesity[2].
Several factors increase the risk of developing type 2 diabetes:
Age: The risk of type 2 diabetes increases with age, especially after 40 years[3].
Family history: A family history of diabetes increases your risk[4].
Ethnicity: People of South Asian, African-Caribbean, and Middle Eastern descent are at higher risk[5].
Obesity: Carrying excess weight, particularly around the waist, is a significant risk factor. NHS guidelines suggest that men with a waist size of 94 cm (37 inches) or more and women with a waist size of 80 cm (31.5 inches) or more are at increased risk of type 2 diabetes[6].
Sedentary lifestyle: Lack of physical activity contributes to insulin resistance and increases the risk of type 2 diabetes[7].
Unhealthy diet: Consuming a diet high in processed foods, sugar, and unhealthy fats can lead to obesity and increase the risk of diabetes[8].
Smoking: Smoking can increase the risk of type 2 diabetes and its complications[9].
Diabetes UK provides a simple online self-assessment to assess risk factors here: https://riskscore.diabetes.org.uk/start
Losing even a small amount of weight can help reduce the risk of diabetes[10]. For example, losing 5-7% of your body weight has been shown to decrease the risk of developing type 2 diabetes by 58%[21].
A study found that walking for at least 30 minutes per day reduced the risk of type 2 diabetes by 30%[22].
A short 10-minute walk after each main meal resulted in a 12% reduction in post-meal blood sugar levels in people with type 2 diabetes, compared to a single 30-minute walk each day[30].
Also see: https://www.greensorganic.co.uk/blogs/natural-news/the-single-best-thing-for-your-health
That's a diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary drinks, and saturated fats[12]. Consuming a diet rich in fibre, particularly from whole grains, has been associated with a reduced risk of type 2 diabetes[23].
Additionally, try to avoid eating large meals or high-calorie snacks late at night, as it can lead to poor blood sugar control and weight gain, increasing the risk of type 2 diabetes.
Chronic stress can contribute to insulin resistance, so practice stress management techniques like deep breathing exercises, meditation, or yoga[15].
A study found that practicing yoga for 12 weeks led to improvements in glycemic control and other health parameters in people with type 2 diabetes[25].
Learn to relax here: www.greensorganic.co.uk/blogs/natural-news/deep-relaxation-in-3-minutes
Ensuring you get enough sleep is crucial for overall health and may help prevent type 2 diabetes. Research shows that poor sleep can increase the risk of developing insulin resistance and type 2 diabetes[33].
Chronic sleep deprivation can lead to hormonal imbalances, which can negatively affect blood sugar levels and appetite regulation.
Learn how with sleep expert Dr Matt Walker: www.greensorganic.co.uk/blogs/natural-news/improve-your-sleep-today-with-dr-matt-walker
Oats are a great source of beta-glucans, which are a type of soluble fibre. These can help improve blood sugar control by slowing down the absorption of glucose in the bloodstream[26].
One study found that consuming an oat-based breakfast improved glycemic control in patients with type 2 diabetes [27]. Starting your day with a bowl of porridge oats can be a nutritious and beneficial choice for individuals with or at risk of type 2 diabetes.
Some mushrooms, such as shiitake and maitake, also contain beta-glucans.
Research has shown that beta-glucans can help improve insulin sensitivity and reduce blood sugar levels[29]. Adding mushrooms to your diet, especially those rich in beta-glucans, may contribute to better glycemic control.
Inulin is a type of soluble fibre found in various plants, such as chicory root, Jerusalem artichoke, and dandelion root, and can also be taken as a powder. Inulin has been shown to help with blood sugar control, insulin sensitivity, and gut health[18][19][20].
Including inulin in your diet, either through food sources or supplements, may help manage type 2 diabetes.
This article is for general information only and is not intended to treat or diagnose medical conditions. If you have any questions please contact your GP and see https://www.england.nhs.uk/diabetes/diabetes-prevention/
References:
[1] Diabetes UK. (2021). Facts & figures. https://www.diabetes.org.uk/professionals/position-statements-reports/statistics
[1a]NHS Diabetes Prevention Programmehttps://www.england.nhs.uk/diabetes/diabetes-prevention/
[2] American Diabetes Association. (2020). Causes of Diabetes. https://www.diabetes.org/diabetes/causes
[3] NHS. (2021). Type 2 diabetes - Causes. https://www.nhs.uk/conditions/type-2-diabetes/causes/
[4] NHS. (2021). Type 2 diabetes - Causes. https://www.nhs.uk/conditions/type-2-diabetes/causes/
[5] Diabetes UK. (2021). Diabetes prevalence 2019. https://www.diabetes.org.uk/professionals/position-statements-reports/statistics/diabetes-prevalence-2019
[6] NHS. (2021). Type 2 diabetes - Causes. https://www.nhs.uk/conditions/type-2-diabetes/causes/
[7] American Diabetes Association. (2020). Risk Factors for Type 2 Diabetes. https://www.diabetes.org/diabetes/risk-factors-type-2
[8] American Diabetes Association. (2020). Risk Factors for Type 2 Diabetes. https://www.diabetes.org/diabetes/risk-factors-type-2
[9] Willi, C., Bodenmann, P., Ghali, W. A., Faris, P. D., & Cornuz, J. (2007). Active smoking and the risk of type 2 diabetes: a systematic review and meta-analysis. JAMA, 298(22), 2654-2664.
[10] Knowler, W. C., Barrett-Connor, E., Fowler, S. E., Hamman, R. F., Lachin, J. M., Walker, E. A., & Nathan, D. M. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 346(6), 393-403.[11] NHS. (2021). Exercise for type 2 diabetes. https://www.nhs.uk/live-well/exercise/exercise-for-type-2-diabetes/
[12] NHS. (2021). Type 2 diabetes - Prevention. https://www.nhs.uk/conditions/type-2-diabetes/prevention/
[13] NHS. (2021). Stop smoking. https://www.nhs.uk/live-well/quit-smoking/
[14] Baliunas, D. O., Taylor, B. J., Irving, H., Roerecke, M., Patra, J., Mohapatra, S., & Rehm, J. (2009). Alcohol as a risk factor for type 2 diabetes: A systematic review and meta-analysis. Diabetes Care, 32(11), 2123-2132.
[15] Innes, K. E., & Selfe, T. K. (2016). Yoga for Adults with Type 2 Diabetes: A Systematic Review of Controlled Trials. Journal of Diabetes Research, 2016, 6979370.
[16] Jenkins, D. J., Kendall, C. W., McKeown-Eyssen, G., Josse, R. G., Silverberg,J., Booth, G. L., ... & Singer, W. (2008). Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes: a randomized trial. JAMA, 300(23), 2742-2753.
[17] NHS. (2021). Eat well. https://www.nhs.uk/live-well/eat-well/
[18] Guess, N. D., Dornhorst, A., Oliver, N., Frost, G. S., & Taheri, S. (2016). A randomized controlled trial: the effect of inulin on weight management and ectopic fat in subjects with prediabetes. Nutrition & Metabolism, 13, 67.
[19] Dewulf, E. M., Cani, P. D., Claus, S. P., Fuentes, S., Puylaert, P. G., Neyrinck, A. M., ... & Delzenne, N. M. (2013). Insight into the prebiotic concept: lessons from an exploratory, double-blind intervention study with inulin-type fructans in obese women. Gut, 62(8), 1112-1121.
[20] Parnell, J. A., & Reimer, R. A. (2009). Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults. The American Journal of Clinical Nutrition, 89(6), 1751-1759.
[21] Knowler, W. C., Barrett-Connor, E., Fowler, S. E., Hamman, R. F., Lachin, J. M., Walker, E. A., & Nathan, D. M. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 346(6), 393-403.
[22] Hu, F. B., Sigal, R. J., Rich-Edwards, J. W., Colditz, G. A., Solomon, C. G., Willett, W. C., ... & Manson, J. E. (1999). Walking compared with vigorous physical activity and risk of type 2 diabetes in women: a prospective study. JAMA, 282(15), 1433-1439
[23] Jenkins, D. J., Kendall, C. W., McKeown-Eyssen, G., Josse, R. G., Silverberg, J., Booth, G. L., ... & Singer, W. (2008). Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes: a randomized trial. JAMA, 300(23), 2742-2753.
[24] Baliunas, D. O., Taylor, B. J., Irving, H., Roerecke, M., Patra, J., Mohapatra
, S., & Rehm, J. (2009). Alcohol as a risk factor for type 2 diabetes: A systematic review and meta-analysis. Diabetes Care, 32(11), 2123-2132.
[25] Innes, K. E., & Selfe, T. K. (2016). Yoga for Adults with Type 2 Diabetes: A Systematic Review of Controlled Trials. Journal of Diabetes Research, 2016, 6979370.
[26] Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. (2014). Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 100(6), 1413-1421.
[27] Tapola, N., Karvonen, H., Niskanen, L., & Mikola, M. (2005). Glycemic responses of oat bran products in type 2 diabetic patients. Nutrition, Metabolism and Cardiovascular Diseases, 15(4), 255-261.
[28] Othman, R. A., Moghadasian, M. H., & Jones, P. J. (2011). Cholesterol-lowering effects of oat β-glucan. Nutrition Reviews, 69(6), 299-309.
[29] Chen, J., Raymond, K. (2008). Beta-glucans in the treatment of diabetes and associated cardiovascular risks. Vascular Health and Risk Management, 4(6), 1265-1272.
[30] Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., ... & Tate, D. F. (2016). Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079.
[31] Spiegel, K., Leproult, R., & Van Cauter, E. (1999). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435-1439.
[32] Lean, M. E., Leslie, W. S., Barnes, A. C., Brosnahan, N., Thom, G., McCombie, L., ... & Rodrigues, A. M. (2018). Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial. The Lancet, 391(10120), 541-551.
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