Can I Still Get Diabetes If I Eat Healthy?

Do you wonder if eating a healthy diet can prevent chronic diseases like diabetes? The truth is a healthy diet significantly reduces your risk of developing diabetes. Still, it's not a foolproof safeguard against the condition. 

At Dr. Bamba's Health and Medical Center, Dr. N'Dama Bamba, MD, MPH, helps you prevent and manage chronic conditions with individualized care, including guidance on eating healthy.

Keep reading as Dr. Bamba answers a common question: “Can I still get diabetes if I eat healthy?”

Knowing the types of diabetes

Diabetes is a group of conditions characterized by issues with blood sugar. It includes type 1, type 2, and gestational diabetes.

Type 1 diabetes is an autoimmune condition where your body attacks insulin-producing cells. Unfortunately, diet alone can't prevent it. Type 1 diabetes is likely caused by genetic factors and exposure to environmental factors. So, in this case, you could get type 1 diabetes even if you eat healthy because diet isn’t the leading risk factor or cause.

Alternatively, type 2 diabetes is more closely linked to lifestyle factors, and a healthy diet can significantly reduce your risk. It’s the type of diabetes most impacted by your diet.

Gestational diabetes is a specific type of diabetes that develops in pregnant women. It can be managed with dietary changes in many cases.  It often resolves after labor, but having it increases your risk of developing type 2 diabetes later on. 

Risk factors for type 2 diabetes…beyond your diet

A poor diet — especially one that’s rich in sugary snacks and processed foods — can increase your risk of developing diabetes. However, diet isn’t the only risk factor. 

Other risk factors include:

Your genes

Your genetic makeup can predispose you to diabetes. If you have a family history of diabetes, your risk increases regardless of how healthy your diet is. However, that doesn't mean you're destined to develop the condition.

Other lifestyle habits

Diet is crucial, but it's only one part of prevention. Sedentary lifestyles, even with a healthy diet, can increase your risk of diabetes.

The good news is that these risk factors are within your control. Regular physical activity, maintaining a healthy weight, and managing stress helps reduce your odds.

Incorporate regular exercise into your routine to enhance insulin sensitivity and keep your blood sugar levels in check.

Your age 

As you age, your risk of developing type 2 diabetes increases, especially after 35.

Underlying health conditions

Health conditions like hypertension and high cholesterol compound your risk. Prediabetes is one of the biggest indications that you’ll develop full-blown diabetes. If you’re prediabetic, you could potentially reserve your diagnosis through diet and lifestyle changes.

How to reduce your risk of diabetes

While you can't control all the risk factors, your choices significantly impact your health.

Even if you think you're eating healthy, be wary of hidden sugars and processed foods. Foods labeled as "healthy" or "natural" often contain high amounts of sugar and unhealthy fats. Always check labels and opt for whole and unprocessed foods whenever possible.

Consider using the Diabetes Plate method to support blood sugar management. This includes:

• Filling your plate half full with non-starchy vegetables 
• Filling your plate ¼ full with carbohydrates (and choosing 100% whole grains over refined grains)
• Filling your plate ¼ full with lean protein such as fish, chicken, or tofu

Choose water or herbal tea instead of sugary drinks. 

In addition to eating healthy, aim for at least 150 minutes of exercise each week, practice good sleep hygiene, try stress management techniques, and manage any other underlying conditions.

Take a stand against diabetes today

You don’t need to wait until you develop diabetes before you take a stand against it. Give us a call at 443-493-7760 to schedule your next exam. Dr. Bamba can review your bloodwork and create a diabetes prevention plan for you.

From weight loss plans to lifestyle guidance to medication management, we’ve got what you need under one roof.

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