How to prevent Type 2 diabetes: who’s at risk and what you need to know

Middle aged man stands in front of a hedge looking directly at the camera

The prevalence of Type 2 diabetes is on the rise around the world. According to the International Diabetes Federation, approximately 537 million adults were living with diabetes in 2021, with 90% being type 2 diabetes. Type 2 diabetes has been deemed a public health priority globally, due to the significant health and economic burden it places on healthcare systems. The good news is, with the right actions, it can be prevented.

What is type 2 diabetes?

Type 2 diabetes is part of a collective group of metabolic disorders characterised by high blood glucose levels. When a food containing carbohydrate is eaten, the body breaks it down into smaller molecules of glucose that circulate in the blood stream.

Before this energy can be used, a key must unlock the doors to allow glucose to flow from the blood stream into the body’s cells. This key is known as the hormone insulin, which is produced by the pancreas during digestion, allowing energy from food to be absorbed and used by the body.

For someone living with type 2 diabetes, the body doesn’t respond to insulin, so the keys don’t work. More insulin is produced to compensate, but eventually the body’s cells become resistant to it. This leaves glucose circulating in the blood stream, where it is unable to be used by the body.

This causes a person living with untreated diabetes to feel very fatigued and low on energy. If the problem persists unrecognised and untreated, vital organ systems can also be impacted or damaged.

Who can develop type 2 diabetes?

There are both modifiable and non-modifiable factors that influence a person’s risk of developing type 2 diabetes. The non-modifiable factors include:

Genetics – a family history of diabetes or being born to a mother who had gestational diabetes during pregnancy, increases the risk of developing type 2 diabetes later in life, for both the mother and child.
Ethnicity – certain cultural backgrounds including Hispanic/Latino, Indigenous, Asian and Māori and Pacific Islander, have an increased risk of developing type 2 diabetes.
Age and gender – the prevalence of type 2 diabetes increases markedly with age. However, research suggests the age of onset has dropped in recent decades, impacting young adults and adolescents.

Senior woman of Pacific Islander descent stands in front of a brick wall smiling at the camera

For the best chance of preventing type 2 diabetes an emphasis should be placed on the following modifiable risk factors:

Obesity – as the single most important risk factor for the development of type 2 diabetes, research has shown interventions directed at reducing obesity also reduce the incidence of type 2 diabetes. Abdominal fat (or waist-to-hip ratio) is also believed to be a key indicator of type 2 diabetes development.
Physical inactivity – the decline in physical activity levels in recent decades is believed to be a major contributor to the global rise in obesity. Research has also found physical inactivity to be a direct influence on the development of type 2 diabetes, in both men and women.
Nutritional factors – research suggests the overconsumption of food, particularly those that are processed and high in sugar and saturated fat, combined with not eating enough fibre and healthy fats (such as those found in walnuts, fish and sunflower seeds), contributes to the development of type 2 diabetes.

Close up on healthy foods including salmon, almonds and cashew nuts, avocado and olive oil

Living with type 2 diabetes

According to the Australian Institute of Health and Welfare, in 2021 there were 1.2 million people living with type 2 diabetes in Australia.

In 2022, the Australian Bureau of Statistics reported that an estimated 265,000 Queenslanders (5.1%)were living with all forms of diabetes.

Type 2 diabetes impacts health outcomes, but also day-to-day activities for those living with the disease. Management involves regularly monitoring blood glucose levels and taking medications daily. People living with diabetes must also monitor their food intake every day and opt for minimally processed, low GI (Glycaemic Index) foods (for example wholegrain cereals like oats, fruit, and beans), to help control their blood glucose levels.

A person living with diabetes must be mindful of their physical activity regime too. Some forms of physical activity can cause an immediate drop in blood glucose levels, while others may have a delayed impact, with both requiring different approaches to help regulate blood glucose levels.

This doesn’t mean that a person living with type 2 diabetes must avoid physical activity, but greater preparation and follow-up precautions for recovery and the maintenance of blood glucose levels are required. In fact, the benefits of physical activity for a person living with type 2 diabetes are excellent – physical activity helps to take glucose from the blood stream into the body’s cells without the need for insulin, even hours after the activity.

So, in addition to healthy eating, physical activity is another way to help regulate blood glucose levels, which is important for both the prevention and management of type 2 diabetes.

Older man using a weights machine at the gym

How can I lower my risk of developing type 2 diabetes?

The good news – type 2 diabetes is preventable!

According to Diabetes Australia, 58% of type 2 diabetes cases can be prevented or delayed by maintaining a healthy weight, being physically active and following a healthy eating pattern.

If you’re not sure, it’s best to talk to your GP to identify if you have any risk factors for developing type 2 diabetes.

According to the World Health Organisation, regular check-ups and blood tests with a healthcare provider are important to identifying the disease early and preventing more serious health problems associated with type 2 diabetes.

However, nothing beats living a healthy lifestyle to minimise your chances of developing the disease. Here are our top 3 tips to help lower your risk:

Maintain a healthy body weight for your height. Obesity is one of the biggest risk factors contributing to the development of type 2 diabetes. Evidence suggests adipose (fat) tissue causes insulin resistance which stops the body from using insulin properly – the keys are unable to unlock the door that allows glucose from the blood stream to enter the body’s cells for energy. Eventually, this results in the development of type 2 diabetes. Talk to your GP if you have any concerns about your weight, or check out how a program like My Health for Life could help you.
Move more. Aim for 30 minutes of physical activity each day. If you haven’t been physically active recently, seek advice from a health professional on which activities are best for you. Start slowly and build up towards achieving your goal. Check out this article for 20 fun ways to get 30 minutes of physical activity a day!
Eat healthy foods most of the time. Evidence suggests the consumption of wholegrains, low-fat dairy products including cheese and yoghurt, olive oil and fibre, are beneficial to the prevention of type 2 diabetes. The same study found that alternatively, eating too much processed meat, sugary foods, and artificial sweeteners, have been found to accelerate the development of type 2 diabetes.

Check out how you can eat healthier and feel better with these smart food swaps.

Sources

International Diabetes Federation. About Diabetes – Facts and Figures [webpage]. 2021. Available from: https://idf.org/about-diabetes/diabetes-facts-figures/
Alberti K, Zimmet P, Shaw J. International Diabetes Federation: a consensus on Type 2 diabetes prevention. Diabetic Medicine, 2007; 24(5): 451-463.
Australian Institute of Health and Welfare. Diabetes [webpage]. 2024. Available from: https://www.aihw.gov.au/reports-data/health-conditions-disability-deaths/diabetes/overview
Australia Bureau of Statistics. National Health Survey – Summary health characteristics, Queensland. 2022. Available from: https://www.abs.gov.au/statistics/health/health-conditions-and-risks/national-health-survey/2022#data-downloads
Diabetes Australia. Diabetes Prevention [webpage]. 2024. Available from: https://www.diabetesaustralia.com.au/prevention/
The World Health Organisation. Fact Sheets – Diabetes [webpage]. 2023. Available from: https://www.who.int/news-room/fact-sheets/detail/diabetes
Ruze R, Liu T, Zou X, Song J, Chen Y, Xu R, Yin X, Xu Q. Obesity and type 2 diabetes mellitus: connections in epidemiology, pathogenesis, and treatments. Frontiers in Endocrinology, 2023; 14: 1161521.
Toi P, Anothaisintawee T, Chailedkaew U, Briones J, Reutrakul S, Thakkinstian A. Preventive Role of Diet Interventions and Dietary Factors in Type 2 Diabetes Mellitus: An Umbrella Review. Nutrients, 2020; 12(9): 2722.