A healthy diet and exercise can significantly reduce risk of type 2 diabetes even in those with a high genetic predisposition to the disease, says research from the University of Eastern Finland.
There’s no reason why someone who does not (yet) have type 2 diabetes, or is prediabetic, should announce, “What’s the use of making an effort to eat healthfully and stick to exercise when most of my family has type 2 diabetes?”
According to the International Diabetes Federation, about one in 11 adults worldwide has diabetes, with type 2 accounting for 90% of those cases.
More than 500 genetic variants have been identified that increase an individual’s likelihood of developing type 2 diabetes.
However, lifestyle factors — such as diet and physical activity — also play a key role in determining one’s risk for the type 2 form.
Lifestyle Risks for Type 2 Diabetes
- Being overweight
- Low fiber diet
- High saturated fat diet
- Minimal physical activity
Previous research has shown that making changes to these lifestyle habits can lower the risk of developing the disease.
However, in the past, it was unclear whether lifestyle changes could prevent type 2 diabetes in people with a high genetic risk.
The T2D-GENE Trial
This trial, which ran for three years, aimed to answer whether or not lifestyle changes had an impact on people with a high genetic risk for type 2.
The study involved nearly 1,000 men 50 to 75 in eastern Finland, all of whom had elevated fasting glucose levels at the start of the study.
Participants were divided into two groups: a lifestyle intervention group of over 600 men, and a control group of the remaining participants.
The lifestyle intervention group received guidance on adopting healthier habits, including improvements in diet and exercise.
They attended group meetings and had access to an online portal designed to support their progress.
These men were either in the lowest or the highest risk category for genetic predisposition.
However, neither the participants nor the researchers knew which genetic risk group each participant belonged to.
Throughout the study, men in the intervention group made significant improvements to their diets, increasing their intake of dietary fiber and consuming more vegetables, fruits and berries.
They also replaced unhealthy fats with healthier options.
Although the study was not focused on weight loss, participants lost weight, which further improved their glucose metabolism.
In addition, they maintained a high level of physical activity throughout the study.
The Results
The results showed that lifestyle changes were effective in preventing the onset of type 2 diabetes.
The prevalence of the disease was significantly lower in the lifestyle intervention group compared to the control group.
These benefits were seen in both men with high genetic risk and those with low genetic risk, suggesting that everyone can benefit from adopting healthier habits.
More on How to Make Dietary Changes to Fight Off Type 2 Diabetes
Start by prioritizing whole, unprocessed foods like vegetables, fruits, lean protein, and whole grains.
Opt for high-fiber foods such as oats, beans and leafy greens, which slow the absorption of sugar into the bloodstream.
Choose healthy fats from sources like avocados, nuts and olive oil, and limit saturated fats found in processed meats and fried foods.
Be mindful of portion sizes, especially when it comes to carbohydrates — try to balance meals with lean protein and fiber-rich foods to prevent blood sugar spikes.
Limit sugary drinks (this includes bottled juice), opting for water or herbal teas instead.
Replace juice that comes in a carton or bottle with whole fruit. It’s never wise to drink your calories.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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