Type 2 diabetes

Type 2 diabetes develops when the pancreas can’t create enough insulin or the body is resistant to insulin.² The exact “why” this happens is unknown. While it’s more likely to develop if you’re overweight or inactive, it’s also important to know that genetics play a significant role in the development of the disease.³

Some common factors that may raise your risk include:⁴

• Carrying excess weight
• Being physically inactive 
  
• Having a parent, brother or sister with type 2 diabetes
  
• Having gestational diabetes (develops during pregnancy)
  
• Having a history of heart disease or stroke
  
• Having high blood pressure
  
• Having polycystic ovary syndrome (PCOS)
  
• Being 45 or older
  
• Race: African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian or Pacific Islander
  

Your body needs blood sugar, also called glucose, for energy. Instead of using this energy all at once, insulin — a hormone — stores that energy until it’s needed. When insulin isn’t working properly, it may lead to excess glucose in the blood.¹²

With type 1 diabetes, the body may attack and destroy the cells that make insulin. Because of this, it’s an autoimmune condition that may have nothing to do with diet or lifestyle choices.¹³

With type 2 diabetes, people become insulin resistant — their bodies make insulin, but are unable to use it properly. You are more likely to develop type 2 diabetes through a diet high in fat, calories and cholesterol and an inactive lifestyle.10 Unlike type 1 diabetes, it is possible to delay or prevent type 2 diabetes.¹⁴

Prediabetes is when you are borderline diabetic. When you have prediabetes, your blood glucose levels are elevated, just not yet elevated to type 2 diabetic levels.¹⁵

Even if you’re high-risk, you may be able to stop or delay the onset of type 2 diabetes by making lifestyle changes, like how much and what you eat and how often and how long you are physically active.⁵ It may be helpful to focus on adopting a healthy way of life, not just achieving a magical number on the scale. You may lower your risk when you:⁶

• Get moving. Set realistic goals. Keep it simple. Take a 10-minute walk after eating a meal, then 20 minutes, then 30. Make physical activity fun so that you’ll be more likely to stick with it.⁷ No matter what, don’t lose sight of the bigger picture — this is an investment in your health.   
• Add vegetables. Eating one and a half extra servings of leafy green veggies may help reduce your risk by a whopping 14 percent.⁸
• Eat smaller portions. Know how to estimate portion sizes, or how much you should eat. For example, 3 ounces of meat, fish or poultry is approximately the size of the palm of your hand (no fingers), one ounce of cheese is the size of your thumb, one cup or one medium fruit is the size of your fist.⁹ Knowing the real size of a portion may help you avoid overeating.  

Making healthy choices may have more benefits than just lowering your blood sugar.¹⁰ You may reduce your risk of cardiovascular disease, reduce your risk of low bone mass, feel more energetic, keep your cholesterol and blood pressure in target range, sleep better and think more clearly.¹¹ Those are some bonus benefits. Every small, gradual step toward healthier habits may be a step in the right direction.