Diabetes is one of the most common chronic diseases affecting Filipino families today.
According to the International Diabetes Federation, an estimated 7.3 million Filipinos are living with diabetes, while millions more remain undiagnosed. According to disease control agencies and bureaus in the country, the Philippines also ranks among the countries with the fastest-growing number of people with prediabetes.
Prediabetes is a related, but different, condition where blood sugar levels are elevated but not yet high enough to be called diabetes. Some simple lifestyle changes can even be done to reverse prediabetes when done correctly.
With many Filipinos facing high blood sugar, high cholesterol, and high blood pressure, the need for practical diabetes prevention tips is more urgent than ever.
What Diabetes Is and How It’s Acquired
Diabetes is a chronic health condition where the body cannot produce enough insulin or cannot use insulin effectively, leading to high blood sugar levels.
Insulin is a hormone that allows glucose from food to enter cells for energy. When the body develops insulin resistance, glucose stays in the bloodstream, slowly damaging organs such as the heart, eyes, digestive system, kidneys, and nerves.
Family history is also a key factor in developing diabetes. If there’s diabetes in a family’s history, there’s a high risk of family members developing the disease themselves.
There are several types of diabetes:
Gestational diabetes
Gestational diabetes develops during pregnancy and increases a woman’s risk of developing type 2 diabetes later in life.
Type 1 diabetes
Type 1 diabetes is an autoimmune condition not caused by lifestyle factors, in which the body attacks insulin-producing cells. Those with type 1 diabetes are often born with this condition and struggle with managing their blood sugar levels throughout their lives.
Type 2 diabetes
Type 2 diabetes is the most common type of diabetes in adults. It is strongly linked to lifestyle factors such as excess body weight, lack of physical activity, and consumption of processed foods, as well as other risk factors such as age and family history.
Many Filipinos are at high risk of developing type 2 diabetes because of common habits such as overeating, consuming sugary foods, avoiding exercise, smoking, and relying on sports drinks, fruit juice, white bread, and fast food.
Fortunately for those with this type of diabetes, managing diabetes through some lifestyle changes (such as losing weight and eating healthy) can prevent or delay type 2 diabetes. With early prevention, families can prevent or delay diabetes and its complications.
8 Simple Habits and Health Tips for Diabetes Prevention
Below are realistic, sustainable everyday habits that support a healthy eating plan, encourage physical activity, and reduce risk factors for developing diabetes and prevent diabetes altogether.
1. Start with a Healthy Eating Plan
One of the most effective diabetes prevention tips is adopting a healthy eating plan that helps manage your body weight and maintain steady blood sugar levels.
Filipino families often follow carb-heavy meals—with most meals featuring white rice—but choosing whole grains like brown rice, whole-wheat pasta, and whole-grain bread can significantly lower the risk of developing type 2 diabetes and aid weight loss.
Learn to eat healthier by incorporating fiber-rich foods, lean meats, and healthy fats such as avocado, nuts, and olive oil. Reducing sugary foods, sports drinks, and fruit juice helps prevent glucose spikes.
When grocery shopping, always check food labels to avoid hidden sugars and trans fats.
This does not mean depriving yourself. A good diabetes prevention program encourages you to make conscious choices that support heart health, weight management, and stable blood sugar levels.
2. Eat Healthy, in Smaller Portions, and Avoid Fad Diets
Many Filipinos struggle with large portion sizes, which contribute to weight gain and eventually high blood sugar.
A simple way to prevent diabetes is to eat smaller portions and stick to balanced meals from each food group.
Beware of fad diets that promise quick weight loss, too. These diets are often restrictive and do not promote long-term healthy eating or weight stability.
Instead, aim for a realistic weight loss goal based on your current weight, body type, and guidance from a health care professional. Eating healthy is also a good strategy for disease prevention.
3. Replace Processed Foods with Whole and Fresh Options
Processed foods like instant noodles, canned goods, fast food, deli meats, and packaged snacks are high in sodium, sugar, and unhealthy fats.
Regular consumption increases risk factors such as obesity and high cholesterol, which can lead to kidney diseases and other complications.
Choose fresh produce like leafy greens, vegetables, and fruits. Incorporate lean protein sources like chicken breast, fish, tofu, and legumes. These support healthy weight management while reducing the risk of developing diabetes, specifically type 2 diabetes.
4. Drink More Water and Cut Sugary Drinks
One of the simplest health tips and weight-loss strategies is to drink water throughout the day.
Many beverages marketed as “healthy,” such as juice, milk tea, and sports drinks, are high in sugar and can contribute to insulin resistance.
Water supports digestion, weight control, and overall heart health. Replacing sugary beverages with water can help delay the onset of type 2 diabetes and improve overall well-being.
5. Watch Out for Early Warning Signs of Diabetes
Many Filipinos miss the early symptoms of diabetes. Common signs include:
- Frequent urination
- Excessive thirst
- Fatigue
- Slow-healing sores
- Blurry vision
People with prediabetes may show no symptoms, which is why doctors encourage screening for those with family history or other high-risk factors. Older adults are particularly urged to get routine diabetes screening tests.
Regular check-ups help identify and reverse prediabetes through lifestyle changes and healthy adjustments.
If you’re worried about your health, consult a health care professional or enroll in a diabetes prevention program recognized by the National Institute of Diabetes and Digestive and Kidney Diseases.
6. Quit Smoking and Limit Alcohol Intake
Smoking contributes to high blood pressure, insulin resistance, poor circulation, and a higher risk of developing type 2 diabetes. Quitting can significantly improve your health and delay diabetes progression for people already at risk.
Similarly, alcohol should be consumed moderately, as it affects blood sugar and can contribute to weight gain.
7. Maintain a Healthy Weight and Avoid Extra Weight
Maintaining a healthy weight is crucial for preventing diabetes.
Even modest weight loss of around 5–7% of your current weight can significantly reduce the risk of developing type 2 diabetes, according to the American Diabetes Association.
Keep track of your progress with a simple game plan:
- Monitor your meals
- Adjust your eating plan weekly
- Stay physically active
- Celebrate small wins.
8. Stay Physically Active and Choose a Community That Supports It
Regular physical activity is essential for managing blood sugar, burning calories, improving heart health, and reducing risk factors like high cholesterol and high blood pressure.
Activities such as brisk walking, jogging, biking, dancing, and lifting weights offer countless health benefits.
Building consistent physical activity habits also helps prevent or delay type 2 diabetes, especially when paired with a balanced diet. Even 30 minutes a day can make a major difference.
For families looking to level up their active lifestyle, Camella provides the perfect environment. With spacious green areas, jogging paths, basketball courts, swimming pools, and open parks, Camella communities encourage residents to stay physically active every day.
Our thoughtful amenities and safe, walkable neighborhoods make it easier for families to embrace lifestyle changes that support long-term health.
Living in Camella means having daily access to spaces that promote movement, helping families prevent or delay diabetes while enjoying a vibrant, active life.
