What is type 2 diabetes?
Type 2 diabetes is a condition where your body doesn’t use insulin well — that’s the hormone that keeps your blood sugar in check. Over time, sugar builds up in your blood and can cause trouble for your heart, kidneys, eyes, and nerves.
Here’s the good news: in most cases, type 2 diabetes can be prevented or delayed with lifestyle changes. The American Diabetes Association (ADA) pulled together the strongest evidence on this in their Standards of Care 2026.
Let’s dig in.
Who’s at higher risk?
According to the ADA, you’re more likely to develop type 2 diabetes if you:
- Carry extra weight or have obesity (BMI above 25, or above 23 for Asian Americans)
- Have a family history of diabetes (parent, sibling)
- Have high blood pressure or high cholesterol
- Have prediabetes (slightly elevated blood sugar)
- Had gestational diabetes during pregnancy
- Are over 35 — the age where the ADA recommends screening for everyone
Quick tip: The ADA offers a free 60-second risk test at diabetes.org/diabetes-risk-test. Worth a minute of your time.
What you can do to prevent it?
1. Lose a little weight (it makes a big difference)
A landmark diabetes prevention study found that losing just 5% to 7% of your body weight dramatically lowers your diabetes risk. For someone at 200 lbs, that’s about 10 to 14 pounds. Notice you don’t have to shed all your extra weight at once — start slow, and talk to your care team about a realistic goal for you.
2. Move your body every day
The ADA recommends at least 150 minutes of moderate activity per week — that works out to about 30 minutes, five times a week. Brisk walking, cycling, swimming, or dancing all count. Pick what you actually enjoy; you’re more likely to stick with it.
3. Choose an eating pattern backed by evidence
The ADA 2026 highlights two eating patterns with the strongest evidence for prevention: the Mediterranean pattern and a lower-carb pattern. What does that look like in practice?
- Going Mediterranean? Load up on veggies, fruits, whole grains, olive oil, fish, and legumes.
- Going lower-carb? Cut back on sugars and refined carbs — think white bread, sodas, sweets.
4. Join a structured prevention program
The ADA recommends that people with overweight and high risk be referred to intensive lifestyle-change programs (like the National Diabetes Prevention Program). These combine professional support, weight goals, and physical activity — and they can cut your diabetes risk in half or more.
Not sure where you stand?
- Don’t know if you’re at risk? Take the ADA risk test or talk to your doctor.
- Never had your blood sugar checked? Ask for a simple blood test. Prediabetes is easiest to catch early — and that’s the best time to act.
- Worried you can’t change on your own? You don’t have to do everything at once. Start with a 10-minute walk a day and swap one soda for water. Small steps count.
Your next moves
- Take the ADA risk test (takes about a minute).
- Book an appointment to check your blood sugar if you’re 35+ or have risk factors.
- Set one simple goal: lose 5% of your weight, walk 30 minutes most days, or cut back on sugar.
Remember: prediabetes isn’t a final diagnosis — it’s a heads-up and a chance to act before diabetes takes hold.
Note: This post is for educational purposes and does not replace personalized medical advice.
Source: American Diabetes Association. Standards of Care in Diabetes—2026. https://diabetesjournals.org/care/issue/49/Supplement_1
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