Healthline - Diabetes Calculator

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While there are some uncontrollable genetic factors that may impact your chances of developing type 2 diabetes, there are also many lifestyle changes you can make to help minimize your risks. The sooner you understand your specific risk factors and discuss making appropriate changes with your doctor, the sooner you’ll be on the path to better health.

Congratulations! Keep working those muscles — you’re doing the right amount of exercise to decrease your risk for type 2 diabetes. Studies show that if you exercise for at least two and a half hours per week, you’ll have a lower risk of developing type 2 diabetes. If you’re looking to introduce some variety into your workout routine, check out some cool workouts!

Next time you’re sipping on a soda, remember this: people who drink more than one sugar-sweetened drink per day have a 26 percent greater chance of developing type 2 diabetes. A single 12-ounce can of soda can contain up to 39 grams of pure sugar (that’s nearly 10 teaspoons!), which exceeds the recommended daily allowance for even an adult man (9 teaspoons). Next time, swap soda for a glass of water with a twist of lemon and you’ll be doing yourself a huge favor!

We get that it’s hard to beat the habit, but maybe this will help: smoking impacts your health in many different ways, and increasing your chance of developing type 2 diabetes is just one of them. The reality is that smokers have a 30–40 percent higher risk of developing type 2 diabetes than nonsmokers do. Alarming, right? This is due to a variety of reasons, but it’s believed that smoking generally increases insulin resistance by altering the distribution of body fat, which may affect your glucose tolerance. Don’t worry, though. It’s not too late to quit and reap the benefits. Check out this helpful timeline for more info.

Uh-oh! You’re not getting enough fruit and vegetables in your diet. You should aim for at least five servings each day if you want to manage your body weight and reduce your risk for type 2 diabetes. A great way to eat more of our fiber-rich friends is to put them into a smoothie. That way, you can consume different fruits and veggies at once, and they’ll taste heavenly! Here are 22 delicious high-fiber foods to help you on your way.

Whether you’re a fitness guru with a balanced lifestyle or someone who can’t resist the odd cigarette or Mountain Dew, we hope you’ve been inspired to make better health choices in the future. And, if you’re left wanting to find out more about type 2 diabetes and what you can do to reduce of your risks for developing the disease, check out some of our useful diabetes guides!

Do My Lifestyle Choices Put Me at Increased Risk for Type 2 Diabetes?

1. How often do you work out?

2. Are you drinking more than one sugary drink per day?

Think: soda, juice, sweet tea, energy drinks, etc.

3. Do you get more than six hours of sleep a night?

4. Do you smoke cigarettes daily?

5. How many pieces of fruit and vegetables do you eat a day?

Base your results on what you ate in the last 30 days or so. Note: One serving is about the size of a medium piece of fruit or 1 cup of raw, leafy green vegetables.

How did you do?

1. How often do you work out?

2. Are you drinking more than one sugary drink per day? Think: soda, juice, sweet tea, energy drinks, etc.

3. Do you get more than six hours of sleep a night?

4. Do you smoke cigarettes daily?

5. How many pieces of fruit and vegetables do you eat a day? Base your results on what you ate in the last 30 days or so. Note: One serving is about the size of a medium piece of fruit or 1 cup of raw, leafy green vegetables.

How did you do?

2. Are you drinking more than one sugary drink per day?

Think: soda, juice, sweet tea, energy drinks, etc.

5. How many pieces of fruit and vegetables do you eat a day?

Base your results on what you ate in the last 30 days or so. Note: One serving is about the size of a medium piece of fruit or 1 cup of raw, leafy green vegetables.