Stop Diabetes Before It Ever Starts

November 18, 2025

Chances are, you may know someone living with diabetes. The latest National Diabetes Statistics Report, published by the CDC, revealed that 38.4 million Americans, over 11% of the population, have been diagnosed. Perhaps even more shocking, an estimated 97.6 million U.S. adults are living with prediabetes.

Yet, controlling the disease is relatively easy. Type 2 diabetes—the most common form—is often the result of the unhealthy choices we make. Type 1 diabetes—the body’s inability to make insulin—is genetic. This article will focus on the diabetes we can control.

Facts and Figures

Of the over 38 million Americans that have diabetes, 99% are adults. Unfortunately, that still leaves around 300,000 adolescents aged 17 or younger who live with the disease. What’s more, roughly 23% of diabetic adults are not aware that they have diabetes, leading to worse health outcomes. Hispanic and Black populations make up the highest percentages of diagnosed cases at 17.4% and 15.5%, respectively.

As of 2023, diabetes was the seventh leading cause of death in the United States, with more than 95,000 lives lost. Between medical expenses and other indirect costs, the total annual economic toll of diabetes is $412 billion.

People with elevated blood sugar, but not high enough to have diabetes, have prediabetes. It affects 28% of American adults. Most people with type 2 diabetes had prediabetes first, and one study found that 5-15% of prediabetics become diabetics every year.

Some people will have prediabetes for years but never have any clear symptoms until it turns into type 2 diabetes. Get your blood sugar tested if you have any of these risk factors:

Overweight
High blood pressure
Have a low level of “good” cholesterol
45 years old or older
Have a history of heart disease or stroke
Are depressed
Smoke
Parent or sibling has type 2 diabetes
Physically active less than three times a week
Had gestational diabetes while pregnant
Gave birth to a baby weighing more than nine pounds
Have polycystic ovary syndrome which makes it difficult to get pregnant

Race and ethnicity can also be a factor with African Americans, Hispanics, American Indians, Pacific Islanders, and some Asian Americans at higher risk.

How to Stop Diabetes

Too many people don’t take diabetes seriously. Yet, two out of three people with diabetes will die from a heart attack or stroke.

You don’t have to succumb to a diabetes diagnosis, however. Just a few steps will help put you on a path that could keep you out of diabetes’ clutches:

Drop the extra weight — You don’t need to do anything dramatic. Your doctor can help you set realistic goals of losing a pound or two a week with changes to your diet. The American Diabetes Association recommends people with prediabetes lose 7% to 10% of body weight to stop the onset of diabetes.
Get active — Being active helps you lose weight. It will help lower your blood sugar. It can boost your sensitivity to insulin which helps control blood sugar. Try for 30 minutes of moderate to vigorous exercise a day, like brisk walking, biking, or swimming. Also, don’t sit for extended periods of time.
Eat fiber-rich foods — They fill you up, which keeps you from snacking and promotes weight loss. It also slows your body’s ability to absorb sugar and fat. Eat fruits and vegetables like apples, tomatoes, oranges, bananas, and peppers. Eat leafy greens, broccoli, and cauliflower. Add beans, chickpeas, and lentils to your diet. Whole grains like whole-wheat pasta and bread, whole-grain rice, quinoa, and whole oats are beneficial.
Eat healthy fats — These unsaturated fats promote good heart health and include:
- Canola, cottonseed, olive, and sunflower oil
- Almonds, flaxseed, peanuts, and pumpkin seeds
- Fatty fish like cod, mackerel, salmon, sardines, and tuna
Avoid fad diets — Fad diets may help you drop weight, but you need to change your eating habits not just now, but for the future. Think about dividing your plate so you have one half covered with fruits and non-starchy vegetables, one fourth covered in whole grains, and one fourth with protein.