With the help of the Type 2 Diabetes Risk Test developed by the German Institute of Human Nutrition Potsdam-Rehbrücke (DIfE), you can determine your personal risk of developing type 2 diabetes within the next 5 years. The test is not applicable if you already have known diabetes.
The test, developed by scientists at the German Institute of Human Nutrition Potsdam-Rehbrücke (DIfE), is based on data from the Potsdam EPIC* study and has been validated in the Heidelberg EPIC study and the MONICA/KORA** study, among others.DRT_Selbsttest_DZD_2017.pdf
Please keep in mind:
Even people at low risk can develop diabetes, whereas people at high risk can remain healthy.
Factors influencing the result of the type 2 diabetes risk test
Various factors influence the risk of type 2 diabetes. Some of these factors can be changed by a change in behavior, others cannot. The following factors were considered for the risk test.
The risk of diabetes increases with age. Type 2 diabetes is very rare in people under 40 years of age.
Body size affects diabetes risk because it also plays a role in abdominal fat distribution.
Diabetes in the family
The risk is increased if biological relatives have or have had type 2 diabetes. This increase in risk is presumably based on an interplay of genetic factors and familial lifestyle factors.
Overweight (waist circumference)
If a lot of fat is stored in the abdominal area (waist), the risk of developing type 2 diabetes increases. Studies have shown that weight reduction can significantly lower the risk of developing type 2 diabetes.
Physical activity influences type 2 diabetes risk in several ways. It helps keep body weight down, which influences waist circumference. In addition, physical activity improves the body’s own insulin action. As a result, blood glucose levels are better regulated.
Wholemeal bread and cereals
Many studies indicate that eating whole grain products, such as whole-grain bread or rolls, cereal flakes, grains, and granola, reduces the risk of type 2 diabetes.
Eating beef, pork or lamb is associated with an increased risk of developing type 2 diabetes. The more meat you eat, the greater your risk.
Studies show a link between coffee consumption and lowered type 2 diabetes risk.
Smoking is associated with an increased risk of type 2 diabetes. Likewise, smoking can lead to cancer and cardiovascular disease. Therefore, it is advisable to stop smoking.
Diabetes risk test
This is how high your diabetes risk is
With the help of the scale below, you can assign the score you have determined to your diabetes risk. Please note: Even people with a low risk can develop diabetes. In contrast, people with high risk can remain healthy.
How to reduce your risk of diabetes
Some factors considered in the test you can change by your behavior:
Overweight (waist circumference)
A large waist circumference is associated with an increased risk of type 2 diabetes. Therefore, try to reduce your waist circumference or at least keep it constant. Studies have shown that even a moderate weight reduction can significantly lower the risk of diabetes. In general, weight loss should be achieved by making a permanent change to a balanced, whole-food diet. People over 65 years should consult their primary care physician before reducing weight.
Get regular exercise, at least 5 hours a week. Physical activity helps you keep your body weight and waist circumference down. In addition, the body’s own action of insulin is improved and thus the blood sugar level is better regulated.
Whole grain products
When choosing cereal products such as bread and baked goods, pasta, rice and cereal flakes, try to give preference to those with a high proportion of whole grains. Many studies indicate that daily consumption of whole grain-rich foods reduces the risk of type 2 diabetes.
Watch your meat consumption. The less beef, pork or lamb you consume, the lower your risk of type 2 diabetes.
As a smoker, you should definitely stop your cigarette consumption, because smoking also increases the risk of cancer and cardiovascular disease.
Note on coffee consumption:
Many studies show a link between regular coffee consumption and a reduced risk of type 2 diabetes. The reasons for this are not yet known. If you enjoy drinking coffee and tolerate it well, there is nothing to stop you from continuing to do so.
On our own behalf
If you want to know more about diabetes mellitus, the associated types and their causes, you will find exactly the right reading in our diabetes guide. If you are interested in the topic of nutrition in connection with diabetes, you will find countless tasty recipes in our cookbook. We deal with different cuisines and diets and believe we can show you valuable alternatives. Another part of our offer are ready-made 7-day plans, where you can change each dish individually and conveniently compile shopping lists.
Diabetes Risiko Test nach Deutsches Institut für Ernährungsforschung Potsdam-Rehbrücke (DIfE)
* EPIC: European Prospective Investigation int Cancer and Nutrition
** MONICA/KORA: MONItoring trends and determinants in CArdiovascular disease / KOoparative Gesundheitsforschung in der Region Augsburg