5 Ways to Prevent Type 2 Diabetes in Kids

Fast Facts: Kids and Type 2 Diabetes

• Type 2 diabetes, which develops in part due to lifestyle habits, is increasing in kids.
• Risk factors include being overweight, family history, preterm birth, maternal gestational diabetes and some preexisting conditions.
• Warning signs include dark skin patches, increased hunger and thirst, frequent peeing, fatigue and blurred vision.
• Prevent Type 2 diabetes by encouraging physical activity and a healthy diet.

You want the happiest, healthiest life for your child, so it makes sense if you’re concerned about the rise in cases of kids with high blood sugar and Type 2 diabetes.

“Diabetes is increasing at staggering rates because of the diet and lack of exercise in our communities, which was worse during the pandemic,” says Dr. Manisha Panchal, a pediatrician at Palo Alto Medical Foundation.

Type 2 diabetes is a chronic disease that develops over time and interferes with how the body processes sugar. Without treatment, it increases blood sugar and can cause serious long-term health problems. While it used to be rare for children to develop Type 2 diabetes, recent studies show that more kids are being diagnosed with prediabetes and Type 2 diabetes.

The good news? Type 2 diabetes is preventable. Keep your child well by learning early warning signs and helping them practice healthy lifestyle habits.

Signs of Type 2 Diabetes in Kids

Type 2 diabetes develops slowly over time, which means it can be hard to notice symptoms. Still, there are some warning signs of prediabetes and Type 2 diabetes in kids, such as:

• Increased thirst or hunger.
• Frequent peeing.
• Fatigue.
• Blurry vision.
• Dark patches of skin, often on the neck, armpits or groin.

It also helps to be aware of factors that can increase your child’s risk. Type 2 diabetes most often occurs during puberty, and there are higher rates in adolescent girls, as well as Black, Hispanic, Native American and Asian American kids.

Other risk factors include obesity or being overweight, a family history of Type 2 diabetes, preterm or low-weight birth, maternal gestational diabetes (having a mom who had diabetes during pregnancy) and conditions such as polycystic ovary syndrome (PCOS) or metabolic syndrome.

Type 2 Diabetes Prevention Tips

It can be scary if your child has risk factors or prediabetes, but there are powerful steps you can take to help stop them from getting Type 2 diabetes.

“As pediatricians our emphasis is really on prevention and how families can develop a healthy lifestyle,” Dr. Panchal says. Try her top tips for managing your child’s blood sugar and preventing Type 2 diabetes.

• Eat fibrous, healthy foods – Follow the My Plate method and aim to serve meals that are half fruits and veggies, a quarter whole grains and a quarter protein. “You can eat healthy with just a few recipes with simple ingredients that are your go-tos,” Dr. Panchal says. She recommends easy options like grain bowls, wraps and ramen.
• Avoid sugary snacks and drinks – Increase your child’s water intake instead of offering sodas or juices, which can be high in sugar and can cause blood sugar spikes. Packaged and processed foods can also have a lot of sugar. Keep a refillable water bottle and fruits and veggies around so your kiddo has tasty (and healthy) snack time options.
• Find fun ways to move – Kids under 5 should move throughout the day, and those 6 and older need about 60 minutes of physical activity each day. You want to encourage activity that raises their heart rate (think the kinds of exercise that make them sweaty). Making exercise playful and fun helps, whether it’s dancing in the kitchen or playing sports.
• Limit screen time – Aim for about two hours or less of screen time for your child per day, which allows more time for outdoor activities and movement. Encouraging your child to avoid screens during mealtimes can help them slow down and be more mindful as they eat.
• Make it a family affair – Changing daily habits is easier and more fun when you have support – and this is true for kids, too. If you can, try to cook and eat meals as a family and plan active outings you can do together.

When to Screen for Type 2 Diabetes

If you’re worried about your child’s blood sugar or Type 2 diabetes, you can always visit your pediatrician. They will also be checking for risk factors and signs of Type 2 diabetes in your child’s annual wellness check. By partnering with your pediatrician, you can take the best steps for your child’s health.

“Our goal is to identify kids who are potentially going to develop diabetes or prediabetes,” Dr. Panchal says. “We want to make it easier for kids to have a healthier lifestyle, which is the no. 1 way to prevent Type 2 diabetes.”