Here's the part that surprises most people: diabetes is incredibly common in Florida, and most people heading toward it have no idea. The Florida Department of Health reports that 12.2 percent of Florida adults had diagnosed diabetes in 2022, up from 8.2 percent in 2002. That's more than 2 million people. The encouraging news is that type 2 diabetes is often preventable, and the steps are smaller than you'd think.
Is type 2 diabetes preventable?
In many cases, yes, or at least you can push it back by years. The CDC says its lifestyle change program is proven to cut type 2 diabetes risk in half.
Type 1 diabetes is different. It's an autoimmune condition and can't be prevented with lifestyle changes. Everything below is about type 2, which makes up most cases.
How many people have prediabetes?
A lot more than know it. The CDC estimates about 115 million U.S. adults have prediabetes, more than 2 in 5, and 8 in 10 of them don't know they have it.
In Florida, the gap is easy to see. The state's 2025 Diabetes Advisory Council report found 11.1 percent of adults, about 1 in 9, said a provider had told them they have prediabetes. National blood test data suggests the real number is far higher. In other words, most Floridians with prediabetes haven't been told yet.
Who is at risk for type 2 diabetes?
Risk goes up with age. Florida's report found diagnosed diabetes in 2.6 percent of adults 18 to 44, 13.3 percent of adults 45 to 64 and 25.4 percent of adults 65 and older.
Other common risk factors include carrying extra weight, being inactive, having a parent or sibling with diabetes, having had diabetes during pregnancy and having high blood pressure. If two or more of those apply to you, get your blood sugar checked.
What lifestyle changes lower your risk the most?
You don't need a dramatic overhaul. The CDC's message is that small, steady changes add up.
| Change | What to aim for | Why it matters |
|---|---|---|
| Move more | 150 minutes of moderate activity a week, plus muscle strengthening on 2 days | Helps your body use insulin better |
| Lose a little weight | Even a small amount if you're overweight | Lowers strain on blood sugar control |
| Rethink drinks | Swap soda and sweet tea for water | Liquid sugar spikes blood sugar fast |
| Build better plates | More vegetables, beans and whole grains, fewer refined carbs | Slows how fast sugar hits your blood |
| Join a program | A CDC recognized lifestyle change program, which runs for 1 year | Proven to cut risk in half |
| Get checked | An A1C or fasting blood sugar test | You can't fix what you don't know about |
A brisk 30 minute walk five days a week gets you to 150 minutes. In Florida heat, early morning or an air conditioned mall walk works fine.
How do you know if you have prediabetes?
A simple blood test tells you. Here are the CDC ranges.
| Test | Normal | Prediabetes | Diabetes |
|---|---|---|---|
| A1C | Below 5.7% | 5.7% to 6.4% | 6.5% or higher |
| Fasting blood sugar | 99 mg/dL or lower | 100 to 125 mg/dL | 126 mg/dL or higher |
The A1C test shows your average blood sugar over the past two to three months, so you don't have to fast for it. We can run these labs during a visit. Our page on diabetes and blood pressure care explains how ongoing care works if your numbers come back high.
Can you prevent diabetes during pregnancy?
Gestational diabetes can't always be prevented, but staying active and keeping a healthy weight before and during pregnancy may lower the risk. Your prenatal provider will test you during pregnancy.
Having had gestational diabetes raises your risk of type 2 later, so keep up with regular blood sugar checks after your baby arrives.
What are the early signs of diabetes?
Type 2 diabetes often creeps up quietly, which is why testing matters so much. When symptoms do show up, they tend to include:
- Peeing a lot, especially at night
- Feeling very thirsty
- Feeling hungry even after eating
- Blurry vision
- Numb or tingling hands or feet
- Feeling very tired
- Cuts or sores that heal slowly
If you notice several of these, don't wait for your yearly checkup. Get your blood sugar tested soon.
What does a diabetes friendly plate look like?
An easy way to build meals is the plate method. Fill half your plate with non starchy vegetables, a quarter with lean protein and a quarter with carbs like brown rice, beans or a small sweet potato. Drink water with it.
No counting, no special foods. It works for Cuban, Southern, Mexican and Haitian home cooking just as well as anything else, which matters in a state as mixed as Florida.
Does sleep affect your diabetes risk?
It can. Short or poor sleep makes it harder for your body to handle blood sugar, and it tends to push people toward sugary snacks and less activity the next day.
Aim for a regular bedtime and enough rest. If you snore loudly or wake up exhausted, mention it to your doctor, since sleep problems and blood sugar problems often travel together.
How can our clinics help you lower your risk?
We start with the numbers. A yearly checkup with lab work catches prediabetes early, and our physical exams are walk in, no appointment needed. If your results are high, our family practice doctors can follow you over time.
Already managing blood sugar and need a refill or follow up? A $59 TeleVisit often works. Diabetes also raises the risk of thyroid problems, so our guide to thyroid disorder symptoms is worth a read. Ready to get checked? Find a clinic near you.
What is the National Diabetes Prevention Program?
It's a lifestyle change program recognized by the CDC for people with prediabetes or a high risk of type 2 diabetes. A trained coach helps you build healthier eating habits, add more movement to your week and handle stress, usually in a group that meets in person or online over about a year.
The results are strong. The CDC says the program can cut the risk of developing type 2 diabetes by 58%, and by 71% for people over 60. Ask your doctor or your health plan whether a program is covered for you.
Does stress affect your blood sugar?
Yes. When you are stressed, your body releases hormones that raise your blood sugar so you have energy to react. Long term stress keeps those levels up and can also lead to poor sleep, skipped workouts and comfort eating, which all make blood sugar harder to manage.
Small habits help: a daily walk, regular sleep times, cutting back on late night screens and talking to someone you trust. If stress, low mood or anxiety are getting in the way of taking care of yourself, our team can help with depression and anxiety care too.
How do you stay active in the Florida heat?
Summer heat makes it easy to skip exercise, but it doesn't have to. Walk early in the morning or after sunset when it's cooler, drink water before you feel thirsty and wear light, loose clothes. On the hottest days, move indoors to a gym, a community center or a long walk through a mall.
Stop and rest in the shade if you feel dizzy, sick to your stomach or confused, since those can be signs of heat illness.
Frequently asked questions
Can you reverse prediabetes?
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Often, yes. Many people bring their blood sugar back to the normal range by losing a small amount of weight, staying active and changing what they eat and drink. Regular A1C checks show whether the changes are working, so you can adjust before diabetes develops.
Does eating sugar cause diabetes?
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Sugar alone doesn't directly cause type 2 diabetes, but a diet heavy in sugary drinks and refined carbs can lead to weight gain and insulin resistance, which raise your risk. Cutting back on sugary drinks is one of the easiest changes you can make.
How often should you get your blood sugar checked?
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Ask your doctor, since it depends on your age and risk factors. Adults with risk factors like extra weight, family history or high blood pressure are often checked every year. If your results show prediabetes, you may be checked more often.
Do beans help prevent diabetes?
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Beans are high in fiber and protein, so they raise blood sugar more slowly than refined carbs like white bread. Swapping some refined carbs for beans, lentils and whole grains is a practical way to build meals that support steadier blood sugar.
- Preventing Type 2 Diabetes, CDC
- Diabetes Testing, CDC
- 2025 Diabetes Advisory Council Report, Florida Department of Health
- Physical Activity Guidelines for Adults, CDC
- About the National Diabetes Prevention Program, CDC
This article is for general information and isn't a substitute for medical advice. If you think you have a medical emergency, call 911.
