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Diabetes Prevention and Dietary Guidelines

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The International Diabetes Federation (IDF) just released the most recent "Diabetes Atlas 2025" report. It says that about 589 million adults around the world have diabetes right now, which is about one in nine people between the ages of 20 and 79. This number is also going up every year, which makes it even more important to learn about and stop diabetes.

This article will show you how to avoid getting diabetes and give you some dietary tips for dealing with the condition. We hope this will be useful to you.

The most recent information from the International Diabetes Federation (IDF) says that in 2025:

About 589 million adults around the world have diabetes.

By 2050, the number of people with diabetes is expected to reach 852.5 million.

About 252 million people still don't know they have it.

Diabetes killed about 3.4 million people in 2024.

635 million people around the world have impaired glucose tolerance, which means that their blood sugar levels are too high two hours after an oral glucose tolerance test.

488 million people have high blood sugar levels when they are fasting (when they are not eating).

Reference: IDF Diabetes Atlas 2025,IDF Diabetes Atlas 11th Edition

The data clearly show that most people are in a pre-diabetic state (IFG/IGT). At this point, their bodies don't show any clear signs of problems, so it's easy to miss the best time to intervene. What are the signs that you might have pre-diabetes?

What is diabetes?

Diabetes is a widespread chronic metabolic disorder marked by increased blood glucose concentrations. Most of the time, it's because the body can't make enough insulin or doesn't respond well to insulin. Prediabetes (IFG/IGT) generally lacks distinct symptoms; the most notable non-specific clinical manifestations are chronic fatigue, diminished energy, and weight gain (specifically abdominal fat accumulation).

Reference: Cleveland Clinic,Diabetes,What is diabetes?

Types of Diabetes

Common types of diabetes

Type 1 Diabetes: This is an autoimmune disease in which the immune system attacks and kills the beta cells in the pancreas that make insulin. This means that the person has no insulin and can't control their blood sugar levels well.

Type 2 diabetes: happens when the body's cells don't respond to insulin properly or when the body makes less insulin. This causes blood sugar levels to rise. Glucose can't get into cells easily enough to give them energy, so it stays in the blood.

Prediabetes (IFG/IGT): Before type 2 diabetes develops, people with prediabetes have either impaired fasting glucose (IFG) or impaired glucose tolerance (IGT). At this point, the patient's blood sugar levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes.

Gestational Diabetes (GDM): This is high blood sugar that is first seen during pregnancy. It usually goes away after the baby is born, but it makes it more likely that the mother and baby will get type 2 diabetes later in life. A healthy diet, regular exercise, and keeping an eye on your blood sugar are all important parts of managing GDM. Taking care of your blood sugar can keep both you and your baby healthy and avoid problems.

Other types of diabetes:

Type 3c diabetes: This type of diabetes happens when the pancreas is damaged in a way that makes it less able to make insulin (but not in an autoimmune way).

Latent autoimmune diabetes in adults (LADA): LADA is an autoimmune reaction that causes type 1 diabetes, but it happens much more slowly than type 1 diabetes.

Maturity-onset diabetes of the young (MODY): It is also called monogenic diabetes, and it happens when genetic changes affect how the body makes and uses insulin.

Neonatal diabetes: is a rare type of diabetes that happens in the first six months of life. It is also a type of diabetes that only affects one gene. About half of babies with neonatal diabetes will have it for the rest of their lives.

Brittle diabetes: is a type of type 1 diabetes that causes frequent and severe episodes of high and low blood sugar, which often means that people have to go to the hospital a lot.

Reference: Cleveland Clinic,Diabetes,What are the types of diabetes?

The dangers of diabetes

Cardiovascular disease raises the risk of coronary artery disease (angina), which causes chest pain, heart attacks, strokes, and arterial narrowing (atherosclerosis).

Diabetic neuropathy is damage to the nerves that can cause tingling, numbness, and burning pain in the hands and feet. It can also make you feel sick, throw up, have diarrhea, or be constipated. This can cause erectile dysfunction in men.

Diabetic nephropathy damages the kidneys' filtering system. In serious cases, it can cause kidney failure, which needs dialysis or a transplant.

Diabetic retinopathy damages the blood vessels in the retina, which can cause cataracts, glaucoma, and even blindness.

Damage to the nerves and blood flow in the feet can make wounds heal more slowly, raise the risk of infection, and, in extreme cases, lead to amputation.

Problems with the skin and mouth: Higher risk of skin infections caused by bacteria and fungi, gum disease (periodontal disease), and dry mouth.

Other organs and systems: It affects hearing, bone health, and makes you more likely to get Alzheimer's disease and lose cognitive function.

Acute complications, like diabetic ketoacidosis (DKA) and hyperglycemic hyperosmolar state (HHS), can cause coma or even death.

Pregnancy problems: raises the chances of miscarriage, stillbirth, and birth defects.

Reference: Mayo Clinic,Diabetes,Complications

How to prevent diabetes?

Eat healthy to lower insulin resistance

Keep an eye on the total amount and quality of carbohydrates: Cut back on refined carbs by eating less white rice, white noodles, and white bread, which are all highly processed foods. Pick foods that are high in fiber and low in GI: Put whole grains (like brown rice, oats, and quinoa), legumes, and vegetables that aren't starchy at the top of your list. These foods slowly release glucose, which means that blood sugar levels don't change as much.

Cut down on sugar and sugary drinks. Get rid of all sugary soft drinks, fruit juices, desserts, and candies. Drinks with a lot of sugar are a big reason why people gain weight and become insulin resistant.

Eat more healthy fats: Instead of saturated and trans fats, eat unsaturated fatty acids like those found in olive oil, avocados, nuts, and fish.

Add more fiber to your diet by making sure that every meal has a lot of vegetables and a moderate amount of fruit (be careful about the type and amount of fruit you eat).

Regular exercise and fitness: Makes insulin work better

Aerobic exercise: You should do at least 150 minutes of moderate-intensity aerobic exercise each week. This could include brisk walking, jogging, swimming, or biking.

Strength training, also called resistance training, should be done two to three times a week. This can include push-ups, squats, and weightlifting. Strength training can make muscles bigger, and muscles are where most of the body's glucose is used.

Cut down on time spent sitting: Don't sit for long periods of time without getting up and moving around for a few minutes every hour.

Effective weight management: Lowering insulin resistance

Goal: If you are overweight or obese, try to lose 5% to 10% of your body weight. Clinical studies show that even losing a little bit of weight can greatly lower your risk of getting diabetes. However, you should not try to lose weight while you are pregnant.

Keep your Body Mass Index (BMI) in a healthy range. Asian standards say that your BMI should be between 18.5 and 23.9 kg/m2.

Check the size of your waist: According to Chinese standards, men's waist circumference should be less than 90 cm and women's should be less than 85 cm.

Stop bad habits to lower your risk of getting sick

Stop smoking and drinking alcohol: Smoking makes insulin resistance much worse and raises the risk of getting type 2 diabetes, so you need to stop. You should either not drink alcohol at all or only drink it in moderation.

Get enough sleep. Not getting enough sleep or having sleep patterns that aren't regular can throw off hormone balance and make insulin resistance worse.

Manage stress: Long-term stress raises levels of stress hormones like cortisol, which can affect how well your body controls blood sugar. Exercise, meditation, and other things can help you relax.

Regular health checkups: Finding and treating problems early

Screening for high-risk groups: Too heavy or fat (BMI > 24 kg/m2). Having a parent or sibling who has type 2 diabetes. A history of gestational diabetes or having a big baby. Having high blood pressure, high cholesterol, or polycystic ovary syndrome. Had been told they had prediabetes (IFG/IGT).

Blood tests: Fasting plasma glucose (FPG) test (IFG diagnostic range: ≥ 6.1 mmol/L and < 7.0 mmol/L). The oral glucose tolerance test (OGTT) and the 2-hour glucose test (IGT diagnostic range: ≥ 7.8 mmol/L and < 11.1 mmol/L). Glycated hemoglobin (HbA1c) test (prediabetes diagnostic range: ≥ 5.7% and < 6.5%).

Testing should be done every 1 to 3 years if the results are normal. If you have IFG or IGT, you should get a follow-up test every year to see how the disease is progressing.

Medical intervention: If lifestyle changes don't work, doctors may start giving metformin to delay or stop the progression to type 2 diabetes.

Reference: Mayo Clinic,Diabetes,Prevention

Note: The methods listed above don't work well to stop type 1 diabetes, congenital diabetes, or hereditary diabetes, but they do work to stop prediabetes, type 2 diabetes, and gestational diabetes.

Dietary Guidelines for Diabetes

You can help control your blood sugar, keep your weight healthy, and lower your risk of heart disease by following a long-term healthy eating pattern that is balanced, moderate, and focused on quality.

The Healthy Plate Method: A Guide to Eating Well with Diabetes

The healthy plate method is based on the dietary guidelines for people with diabetes. It just divides the food on your plate into three parts:

50% of the plate: non-starchy vegetables like broccoli, spinach, bell peppers, cucumber, salad, and leafy greens

One-fourth of the plate (25%): Foods high in protein, like fish, chicken breast, eggs, tofu, and legumes

One-fourth of the plate (25%): Whole grains or foods high in carbs (like brown rice, quinoa, whole wheat pasta, potatoes with skin, corn, and a small amount of white rice)

Along with: Water

Reference: Harvard Health,Healthy Eating Plate

Note: that dietary management is not based on a single, universal diet plan. Most importantly, talk to a qualified endocrinologist and nutritionist to come up with a diet plan that works best for your condition and stick to it.

6 Basic Rules for a Diabetic Diet

Controlling total energy and keeping carbohydrate intake steady: Keep a close eye on how many calories and carbs you eat each day, and make sure you eat at the same times every day.

Improving the quality of carbohydrates: Pick foods with a low glycemic index (whole grains, legumes, and non-starchy vegetables) and stay away from refined carbs like white bread, white rice, and noodles. Also, pay attention to how you combine foods.

Getting more fiber in your diet: Make sure you eat enough non-starchy vegetables every day to help lower your blood sugar after meals and improve your gut health.

Eating high-quality protein and fats: You should eat lean meat, skinless poultry, fish, eggs, and soy products as well as healthy fats like olive oil, canola oil, nuts, and avocados. You should also limit your intake of saturated and trans fats.

Limiting added sugars and sugary drinks strictly: Do not let anyone drink sugary or "sugar-free" (processed sugar) drinks, fruit juices, teas, or energy drinks.

Limit your intake of alcohol, fruits, and sodium. You should especially limit your intake of sweet wines. Eat low-GI fruits in small amounts between meals and don't eat more than 5 grams of sodium a day.

Questions about what people with diabetes should eat

Is papaya good for people who have diabetes?

Papaya is a great fruit for diabetics because it has a lot of fiber and antioxidants and a low to moderate glycemic index. But it's important to keep your intake between 100 and 150 grams and eat it between meals to keep your blood sugar levels from getting too high after meals.

Is kimchi good for diabetics?

Kimchi is full of probiotics, which can help keep blood sugar levels steady. It has a lot of fiber and few calories, which makes you feel full and slows down the rise in blood sugar. This helps keep your gut healthy and your blood sugar levels stable. Don't add too much sugar, salt, or bad fats when making or buying kimchi.

Is almond flour good for people with diabetes?

Almond flour has a low glycemic index (GI), which helps keep blood sugar levels stable and lowers the risk of blood sugar spikes. It is also low in carbs and high in fiber and protein.

Common Questions about Diabetes

1. What is diabetes?

Diabetes is a common long-term metabolic disease that happens when the body can't make enough insulin or use it properly. High blood sugar levels (hyperglycemia) are the main sign of this condition. From a medical point of view, diabetes is not just one disease. It is a group of metabolic disorders that happen when there is too much sugar in the blood and not enough insulin.

2. What kinds of diabetes are there?

There are four main types of diabetes: Type 1 diabetes, Type 2 diabetes, gestational diabetes, and other specific types of diabetes.

3. What sets Type 1 diabetes apart from Type 2 diabetes?

In type 1 diabetes, the body's immune system attacks pancreatic cells, making it impossible for the body to make insulin. It grows quickly and needs insulin to treat it. Insulin resistance or not enough insulin secretion are the main causes of Type 2 diabetes. It grows slowly and is mostly caused by being overweight and how you live. Diet, exercise, and oral medication are usually enough to control it, and it can go away.

4. What are the signs of diabetes?

"Three polys and one loss" is a common way to describe the symptoms of diabetes: frequent urination, increased thirst, increased appetite, and weight loss.

5. How can I tell if I have diabetes at home?

You can see if you have common diabetes symptoms at home, like needing to urinate a lot, being very thirsty, having a big appetite, losing weight, feeling tired, having blurry vision, wounds that take a long time to heal, or numbness or tingling in your hands and feet. You can also use a home blood glucose meter to get a preliminary reading. If your blood sugar level is 126 mmol/L or higher when you haven't eaten in a while, or 11.1 mmol/L or higher two hours after a meal, you may have diabetes. A doctor must confirm the final diagnosis with blood tests.

6. Can people who are thin also get diabetes?

Yes, people who are thin can also get diabetes. Many people think that only overweight people can get diabetes, which is not true. Genetics, high visceral fat, work stress, an irregular lifestyle, and problems with insulin secretion are all things that can lead to diabetes.

7. How to tell the difference between hyperglycemia and hypoglycemia？

Hypoglycemia usually happens very quickly, within minutes, and is followed by heart palpitations, tremors, cold sweats, pale skin, and feelings of anxiety or irritability. In very bad cases, it can quickly put someone into a coma. Hyperglycemia happens more slowly, over the course of hours or days. It shows up as extreme thirst, frequent urination, and tiredness, as well as dry, red skin and a fruity (rotten apple) smell on the breath. Consciousness slowly shifts from being sleepy to being confused.

8. Which finger gives the most accurate blood sugar test results?

The middle finger is the best option. Blood samples can be taken from the sides of the fingertip, where there are fewer nerve endings. This makes the process more accurate and less painful. For blood glucose testing, you should use both hands, but you should use your non-dominant hand first.

9. Is it possible to cure diabetes?

No, there is not a single cure for diabetes right now. No matter what type of diabetes you have, the treatments we have now only delay and lessen problems; they don't completely cure the disease.

10.Is diabetes a disability?

In a lot of places, like the US, the UK, and some EU countries, anti-discrimination laws say that diabetes is a disability. This keeps patients from being treated unfairly at work and in school and makes sure they get the medical care they need. But to get disability benefits (financial help), the diabetes complications must make it very hard for the person to work and do everyday tasks.

Summarize

Diabetes is a metabolic disorder that cannot be fully eradicated and can inflict various harms on our bodies. But we can avoid getting this disease by living a healthy life and eating well. Don't worry if you have already been told you have diabetes. We can slow down the disease's progress by eating well, living a healthy lifestyle, and taking medicine. I think that as technology gets better, it will be possible to find a cure for diabetes. I hope this guide on how to avoid diabetes and eat well will help you!

Originally published on Lannx.

Reference

IDF Diabetes Atlas 2025,IDF Diabetes Atlas 11th Edition

Cleveland Clinic,Diabetes,What is diabetes?

Cleveland Clinic,Diabetes,What are the types of diabetes?

Mayo Clinic,Diabetes,Complications

Mayo Clinic,Diabetes,Prevention

Harvard Health,Healthy Eating Plate

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