Managing overall calorie intake, staying active and maintaining healthy sleep and stress habits may do more to reduce type 2 diabetes risk than simply avoiding sugary foods.
Endocrinologist and dietitian Anton Polyakov has urged people not to think of diabetes prevention as simply cutting out sweets. In an interview with aif.ru, Polyakov said the more important issue is controlling overall eating habits, keeping daily calorie intake in line with energy use and avoiding gradual weight gain, which can raise the risk of type 2 diabetes. The US Centers for Disease Control and Prevention says excess weight is one of the main modifiable risk factors for diabetes, while family history, age and other factors cannot be changed.
Polyakov also advised limiting fast carbohydrates and highly processed foods, including fast food. That view is broadly consistent with guidance from the National Institute of Diabetes and Digestive and Kidney Diseases and Cleveland Clinic, both of which emphasise balanced meals built around protein, vegetables and higher-fibre carbohydrates rather than heavily refined foods. The aim is not strict deprivation, but a steadier pattern of eating that supports healthier weight and blood sugar control.
Physical activity, Polyakov said, is another central part of prevention, and he warned that prolonged inactivity increases risk. Health authorities broadly agree. The NIDDK recommends at least 150 minutes of moderate-intensity exercise a week, plus muscle-strengthening work twice weekly. The American Heart Association likewise advises regular movement, such as brisk walking or cycling, to help with weight management and blood sugar regulation.
Polyakov also pointed to chronic stress, sleep and hydration as part of the wider picture. The NIDDK says adequate sleep and stress management are important for overall health, while the American Heart Association notes that relaxation techniques and support can help people maintain better emotional and physical wellbeing. Taken together, the advice from Polyakov and major health bodies points to the same conclusion: preventing diabetes is usually less about one dramatic change than about a set of small, sustainable habits, followed consistently over time.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
