Some of the links below are affiliate links, We may receive a commision, at no cost to you if you make a purchase through a link. Check our disclosure for more details. 

There are two types of Diabetes type 1 and type 2. Both types cause blood glucose to rise to unhealthy levels.

In type 1 the pancreas produces very little or no insulin. People with type 1 diabetes must manage their blood sugar levels with insulin injections.


People with type 2 Diabetes have insulin made in their body but the body does not use the insulin properly, or it produces insufficient insulin which is referred to as insulin resistance. This diabetes can be managed with nutrition, good health and exercise. Some people with type 2 diabetes need oral medication.

Too much glucose in your blood can lead to heart problems, blindness and even kidney failure.

Type 2 Diabetes can be prevented. Simple lifestyle changes can help you prevent this deadly disease.

Before you get to type 2 diabetes you must have come from what the diabetes experts have identified as PREDIABETES. If ever you are told that you are  prediabetes, this should be a wake up call because at this stage you are not yet diabetes and can prevent it.


There are things that we can not change in our lifes  like, we can not chage our race, we can not change our ethinicity,we can not turn back time and change our age, or our genes but there are some things we can change to prevent,of developing diabetes or reduce your risk of developing diabetes.

For us to be able to prevent DIABETES we need to know who is at risk, what risk there is and then how to prevent the it


When we talk about preventing diabetes we are referring to type 2 diabetes.

– Those who are prediabetes are at high risk of developing diabetes. Prediabetes means that your blood glucose levels are higher than normal but not yet high enough to be considered diabetes.

– Those who have had gestational diabetes.

– Those who have high blood pressure.

– Those whose cholesterol or triglyceride  levels are not normal HDL (he good cholesterol) is    50 or lower

– Those who are inactive and exercise fewer than two  times per day.

Pre-diabetes is not just a warning of diabetes. Someone with blood sugars in the prediabetes range is 1.5 more times likely to have cardiovascular disease even if r she does not develop type 2 diabetes.

Most strategies that help prevent diabetes will most likely help lower blood pressure and cholesterol and help to prevent heart disease as well when combined with medication.

Changing your lifestyle can be very difficult. In most cases no one is willing to undertake change not unless they believe that the risk to their health is REAL

It is natural to appreciate the general concept of risk such like overweight people over the age of

45 are at risk of developing type 2 diabetes but to think that it won’t happen to you.

The risk is REAL though one can lower it by taking concret prevention steps.

The progress from Pre-diabetes to diabetes  is not inevitable provided that you change your life style.

We can prevent Diabetes type 2 by changing diet and increasing our physical activities. We can reduce the risk of type 2 diabetes by 58 percent with modest weight loss, about ( 5 percent of the body weight) improved diet, less fat more fiber and increased physical activities (moderate exercise thirty minutes per day).


The findings of the Nurses Health Study that specifically concerns Type 2 Diabetes in Women stated that:- 

  1. Being overweight or OBese was the single most important predictor of type 2 Diabetes in women. Also associated with increased risk were lack of exercise and a diet low in cereal fiber and high trans fat. Moderate alcohol consumption (one drink a day ) was associated with decrease in risk.. If all this life factors were improved, the incidence of type 2 Diabetes might be 80 percent lower

2. Walking around for one hour per day was associated with a greater risk reduction.

3 . Cigarette smoking was great cause of certain cancers and heart diseases and also a risk factor of type two   DABETES

4 .    As far as reducing the risk of developing type two DIABETES, walking is as effective as physical activities.

5 .  Eating more nuts and peanut butter (in place of red meat, refined grain products like wheat bread and       processed  meat like hotdogs was associated with lower risk of type two DIABETES.

6. Women with long or very irregular menstrual cycles ( usual length is twenty six to thirty days) which is     associated with Obesity and polycystic ovary syndrome had a significantly increased risk of developing type two DIABETES. This risk was further increased by Obesity.

7. The amount of time spent watching TV or on your phone was associated with the increase in Obesity and type 2  DIABETES .


The rise in Obesity in the world and especialy in the United States of America has paralleled the rise in type two DIABETES. You realise that the two are related and they often go hand in hand.

Obesity results in insulin resistance which leads to pre- diabetes and a steping stone to type two diabetes. The body’s cells resist the effects of insuline and thus more insuline is required to maintain blood sugar levels. For every pound you gain, your body needs more insuline.

Most obese people have high level of free fatty acids in their blood. Free fatty acids are a necessary source of fuel, but too high of the level has been found to contribute to INSULINE resistance and somehow decrease insulin esecretion from the pancreas.

The body’s metabolism is most severely altered in those whose excess body fat is stored centrally around the abdomen as opposed to around the hips and legs. This type of Obesity becomes common in women after menopause. A waist measurement more than thirty five inches is considered above normal in women.

If you are concerned about type 2 Diabetes, the best advice is to lose weight if you  are overweight. Eat less fat and calories and get more physically active. Lifestyle risk factors can push your blood sugars up into DIABETES .Genes are not destiny with type 2 Diabetes.

A diet rich in whole grain will protect against type 2 Diabetes.   

A variety of chocolate or cocoa products creates a reduction of SERUM insulin levels. This could be because COCOA is full of POLYPHENOLS. 20-45 grams of chocolate should be added to the diet of a person with type 2 diabates.

The good news is that even small weight losses can produce big health benefits. The Diabetes Prevention Program results shows that a weight loss as low as 7 percent prevented type 2 DIABETES and decreased blood glucose levels back towards the normal range. The amount of weight loss has also been linked to improvements in blood pressure and cholesterol levels which linked to heart disease and stroke.


The path to healthier living is gradual. Do not be intimidated by the amount of weight you need to lose. It took some years for you to become overweight and it might also take some time for you to lose some weight even the 7 percent.

Head in the right direction and have a program that will help you lose weight . Set realistic goals and reward yourself when you attain even a fraction of your set goals. Have a list of pros. This will be a good personal motivation to your success. Tape this list on your refrigerator and always come back to it when you feel like giving up.

The key will be to regain better balance in your life. The mentra is “CALORIES IN CALORIES OUT)

Do not take more calories than your body need to function. To lose weight you must burn more calories than you take.

What you need to lose weight and maintain it is a gradual process and not a “DIET”. Introduce healthier habits into your life that will become part of your life.

Your personal plan for healthier life must start with the food you like to eat and the activities you like to do.