Can I reduce my risk of type 2 diabetes?

A new study found a rise in the number of young adults developing type 2 diabetes, who also tended to have a higher body mass index (BMI) when diagnosed than older generations.

The research, published in The Lancet Regional Health Europe, analysed data on new cases of type 2 diabetes in England between 2011 and 2024.

Researchers from Imperial College London found that the age-standardised incidence of type 2 diabetes increased by 43% in men and 69% in women aged 20 to 29. By contrast, incidence fell by 7% in men and 4% in women aged 60 to 79 over the same period.

The study also found that BMI at diagnosis increased much more sharply in younger adults than in older age groups. Between 2011 and 2024, BMI at diagnosis rose by around 5-7% in adults under 40, compared with a 2-3% increase among people aged 40 and over.

In light of these findings, we spoke to a GP about what causes type 2 diabetes, the factors that increase your risk, and the lifestyle changes that can help prevent or manage the condition.

What causes type two diabetes?

“Diabetes is essentially when you’ve got high blood sugar circulating around your body,” explains Dr Naveed Asif, GP at The London General Practice.

Type 2 diabetes is when a hormone called insulin does not work properly or there is not enough of it which causes the level of glucose (sugar) in your blood to become too high, according to the NHS website.

While many people with type 2 diabetes experience no noticeable symptoms for years, Asif notes that some classic signs include thirst, increased urination and fatigue.

“Many patients are surprised when they go to the doctors feeling exhausted and are told that they are diabetic,” says Asif.

“Type two diabetes is reversible, but prevention is better than cure.”

What are the risk factors?

“Family history and genetics play a big role, and risk also increases with age,” says Asif.

You’re more at risk if you’re white and over 40 or over 25 if you’re African-Caribbean, Black African, Chinese or South Asian, according to Diabetes UK.

However, some risk factors such as high blood pressure, high waist measurement, smoking and a sedentary lifestyle are modifiable.

Here are some simple ways to lower your risk…

Swap refined carbs to whole grain alternatives

“Carbohydrates break down in the body into simple sugar during digestion, so ideally we want to avoid or minimise refined carbs,” says Asif. “So, instead of buying white pasta, white rice and white bread, I would recommend switching to whole grain alternatives.”

Go for low or no salt options

“One easy thing you can do is go for the low salt or no salt options,” advises Asif.

This is because diabetes is associated with high blood pressure and cardiovascular disease, he explains.

“Over time, high intake of salt will increase your blood pressure, can lead to increased weight and can make the body work less efficiently,” explains Asif.

Only drink sugar-free fizzy drinks

“If you enjoy fizzy drinks, I would recommend getting the sugar-free options,” advises Asif.

Swap red meat for white meat

“Meat wise, I would try to avoid red meat and go for things like chicken and turkey instead, and always try to go for the low salt options,” recommends Asif.

Switch processed snacks for healthier alternatives

“We’re so used to having cakes, chocolates and biscuits as snacks, but I would recommend swapping these processed snacks out for unsweetened yogurts and cheeses, which are great sources of healthy fats, and fruit,” says Asif.

“Nuts are also a great source of healthy fats, but try to stay away from salted options.”

Manage your weight

“Even if you’re in the pre-diabetes or diabetes category, it’s possible to reverse this if you lose weight,” says Asif.

“You can track your BMI and weight on scales, and if your belt holes are getting tighter that might be a sign that your waist circumference is increasing.”

Keep active

“It’s important to make sure you are regularly moving to get your BMI and weight under control,” says Asif.

“The general advice is usually 30 minutes of exercise every day five days a week, which is two and half hours every week.”

Even brisk walks can help.

“Brisk walks will help you start to get a little bit out of breath, will get your heart racing a little bit and you will get a bit of a sweat on,” says Asif.

“Walking from an earlier bus stop or opting for stairs rather than a lift are some simple ways you can quickly integrate brisk walks into your daily lifestyle.”

Start lifting some weights

“There’s some evidence to suggest that resistance training can help because when your body is trying to build muscle, that process will naturally lower your insulin and thus insulin resistance,” says Asif.

“Just carrying a shopping basket at the supermarket rather than pushing a shopping trolley will start to get your arm muscles working.”

Be mindful of alcohol consumption

Drinking too much alcohol is associated with an increased risk of type 2 diabetes, according to Diabetes UK.

“People often don’t realise the impact alcohol can have on weight,” says Asif. “Beer is particularly calorific, so it’s important to be mindful of your alcohol consumption.”

Current guidelines recommend not regularly drinking more than 14 units per week and suggest that these units should be spread evenly over 3-4 days.

“If you think your alcohol consumption is usually above that threshold, try to reduce your consumption and incorporate some alcohol-free days into your week,” advises Asif.

Stop smoking

“Smoking is associated with a higher risk of developing type 2 diabetes, so giving up smoking is a big thing that you can do to try and minimise your risk,” says Asif.