Preventing type 2 diabetes
The risk of developing type 2 diabetes increases with age and by being overweight (having a body mass index, or BMI, of 25 or higher) and getting little or no regular exercise. The more risk factors you have, the greater your chances of developing the disease. For more information, see the What Increases Your Risk section of this topic.

If ou have a BMI of 25 or higher, losing weight can help you prevent or at least delay the disease. A healthy weight helps your body use insulin properly and decreases your risk of insulin resistance. See the healthy weight chart for adults or the same chart in metric to determine your BMI.

One large study found that men who ate a diet high in vegetables, fish, poultry, and whole grains had a lower risk for developing type 2 diabetes compared with men who ate a diet high in red meat, processed meat, high-fat dairy foods, refined grains, and sweets.

A study found that a diet rich in nuts and peanut butter reduced the risk of type 2 diabetes in women; although nuts and peanut butter are high in fat and calories, this study suggests that nuts can replace red meat and refined grains at some meals, reducing the possibility of weight gain.

Eating fish several times a week, especially those varieties high in omega-3 fatty acids (such as tuna, salmon, and sardines), lowers the risk of cardiovascular disease in women with diabetes, according to a recent study.

If you do not get regular exercise and have risk factors for type 2 diabetes, talk with your health professional about beginning an exercise program. Lack of regular exercise increases the chances that your blood sugar level will rise from normal to prediabetes to type 2 diabetes. Exercise can consist of moderate walking or more vigorous activities such as jogging, running, bicycling, or playing tennis.

If you have prediabetes, you may be able to prevent or at least delay the disease by eating a balanced diet that spreads carbohydrates throughout the day and by getting regular exercise.

A large, long-term study showed that a healthy diet and regular exercise can prevent type 2 diabetes. Lifestyle changes reduced the risk by 58% overall and by 71% in people older than 60.

If you have been told that you have " a touch of diabetes," "borderline diabetes," or blood sugar that is " a little high," ask your health professional whether your blood sugar level falls within the prediabetes or diabetes range. Early treatment of prediabetes can prevent heart and blood vessel disease and type 2 diabetes.

If you smoke cigarettes, talk with a health professional about ways to quit. Smoking contributes to early development of diabetes complications and may play a role in the development of type 2 diabetes. For more information, see the topic Quitting Tobacco Use.

Preventing diabetes complications
You can help prevent or delay the development of complications such as cardiovascular, eye, kidney, and nerve disease by keeping your blood sugar levels within a safe range. If you are 30 or older, talk to your health professional about taking a low-dose, or baby, aspirin daily to help prevent heart attack, stroke, or other large blood vessel disease (macrovascular disease). You also need regular medical checkups to detect early signs of complications. If complications are treated early, the damage may be stopped, slowed, or possibly reversed.

Other steps you can take to prevent blood vessel complications include:

Getting adequate treatment for high blood pressure and high cholesterol.

Taking an angiotensin-converting enzyme (ACE) inhibitor or angiotensin II receptor blocker (ARB) medication at the first sign of diabetic nephropathy, even if you do not have high blood pressure (ACE inhibitors and ARBs are blood pressure medications).