Preventing Diabetes: More Steps You Can Take

Preventing Diabetes: More Steps You Can Take

Type 2 diabetes isn’t inevitable. Data from the Nurses’ Health Study indicate that 90% of Type 2 diabetes cases in women are linked to five factors:

• Excess weight
• Lack of exercise
• A not-so-great diet
• Smoking
• Abstaining from alcohol

The bad news is that making changes in these categories isn’t so easy, but the good news is that it’s possible. Also, it’s very likely that men can benefit from changing up their lifestyle, too.

Here are some tips to combat diabetes.

Drink coffee. It may seem odd to people that drinking coffee is actually a good thing, but apparently it’s true. Three compounds in coffee — caffeic acid, chlorogenic acid, and caffeine — seem to have a protect effect against diabetes.

Eat breakfast. Skipping breakfast doesn’t do you many favors, especially when it comes to diabetes. People who eat breakfast regularly lower their chances of getting diabetes by 30%.

Go for the grain.  eating two servings of whole-grain foods each may lower your diabetes risk by 21%. Whole-grain foods include brown rice, quinoa, whole wheat bread, whole-grain pasta, popcorn, and steel-cut oats.

Fill up on fiber. Several large-scale studies have found that getting enough fiber in your diet may lower your diabetes risk by up to 60%.

Munch on stone fruits. Summer is waning, but there’s still plenty of time to enjoy peaches, nectarines, and plums. Why? Besides the fact that they’re delicious, stone fruits (those are fruits with a large, hard seed) contain phenolic compounds that appear to fight diabetes, obesity, and heart disease.

Drink water, not sugar. People who drink water instead of sugary drinks like soda, iced tea, or sports drinks have a lower risk of getting diabetes.

Eat selenium-rich foods. Selenium is a trace mineral and an antioxidant. People whose diets are rich in this mineral are 24% less likely to get Type 2 diabetes than people who don’t consume much of it.

Try turmeric.  Turmeric contains curcumin, a substance that seems to have anti-inflammatory properties. Curcumin has been linked with alleviating many diseases and disorders, including some types of cancer, ulcerative colitis, indigestion, and now, diabetes.