More than 1 in 3 Americans have prediabetes — and 90% of them don’t even know it.1 The good news is that most cases of type 2 diabetes are preventable — healthy lifestyle changes can help you avoid, control, or even reverse the disease.2

Excess weight is the primary cause of type 2 diabetes. If you’re overweight, losing just 7 to 10% of your current weight can cut your risk in half.2 Maintaining a healthy weight can help prevent other health problems, too — including heart disease and certain types of cancer.

Limit sugar and refined carbohydrates like white bread, pasta, and rice. Focus on high-fiber, whole-grain complex carbohydrates — they’re digested more slowly, which helps keep your blood sugar steady.

Inactivity promotes type 2 diabetes, so regular exercise is essential. You don’t have to spend hours sweating in the gym to get the benefits — just walking briskly for a half hour every day can reduce your risk by up to 30%.