Nutrition Corner: Cutting Your Diabetes Risk

Published on May 01, 2026

From the desk of the OFA Registered Dietitian: Patricia O’Neill Ricks, MPA, RDN, CDN

Cutting Your Diabetes Risk

Although your risk does increase in age, it is not inevitable that you will receive a diagnosis of Diabetes.

There is plenty you can do to lower the risks:

Cut Risk as Much as 25%: Skip the sugary drinks that make blood glucose rise, cause weight gain and surges in insulin levels, and eventually reduce the body's ability to absorb blood sugar.

Cut Risk as Much as 17%: Forget ultra processed foods. Focus on REAL FOOD… Fruits, Vegetables, Healthy Carbohydrates, Beans, Lentils, and Lean meat choices.

Cut Risk as Much as 12%: Walk 2,000 Steps per day. Per a study by The University of California, San Diego, muscle contractions help to absorb blood sugar, a benefit that remains in effect for approximately two days. You do not need an intense workout program, just get your muscles moving by walking.

Cut Risk as Much as 17%: Pick up some weights. Just get in 60 minutes per week of weight work or 20 minute sessions 3 times per week to get the risk lowering benefit.

Cut Risk as Much as 45%: Poor sleep habits of skipping sleep and irregular wake-up times boosted risk of Diabetes in older adults. Sleep problems can also increase stress that impact multiple health risk issues. Keep regular bedtimes, limit caffeine and create a calming bedtime routine for a good night sleep.

Cut Risk as Much as 72%: Lose Some Belly Fat. If you are overweight, dropping as little as 5% of your weight could reduce diabetes risk by 72%. Losing 8% can improve blood sugar for adults with Diabetes. Weight loss can also help with reducing inflammation, cardiac disease, cancer risks, and improving overall health.

----------

For information on OFA’s Community Cafés Call: (845) 331-2180.

For information on the Home Delivered Meal Program or Meal Cancellation, call: Brooklyn Kitchen (718) 371-0025.

Made possible by funds provided by New York State Office for the Aging, Ulster County Office for the Aging and your contributions. Menu Subject to Change. The OFA gratefully accepts voluntary contributions. Your contributions help keep senior programs available. Checks payable to Ulster County.