1. Diabetes runs in your family. If you have a parent, brother, or sister who has it, your chances rise. But you can take action through everyday lifestyle habits, like exercise and healthy eating, to lower your odds of following in their footsteps.
Having diabetes doesn't mean you need to give up every piece of bread or dish of pasta. You can still enjoy foods made with grains, as long as you make them whole grains.
Whole grains are packed with fiber, which can help lower your cholesterol and reduce your heart disease risk. Fiber slows digestion and the absorption of carbohydrates and may not raise your blood sugar as quickly as refined grains. And because whole grains help you feel fuller for longer, they can help you manage your weight.
2. You have prediabetes. That means your blood sugar level is above normal but you don't have the disease yet. To keep it that way, get more active and lose any extra weight. Your doctor may recommend you take the prescription drug metformin.
3. You're not physically active. It's never too late to change that. Check in with your doctor first, so you know what's safe for you to do.
4. You're overweight, especially around your waist. Not everyone with type 2 diabetes is overweight, but extra pounds make you more likely to get the condition. Belly fat seems to be particularly risky.