1. Put exercise first. Regularby itself can cut diabetes risk. That it also helps keep weight in check adds even more benefit. Choose things you enjoy and do them every day.
2. Try to keep weight in check. Being ais the best thing you can do to lower your risk of diabetes. Need to lose weight? Getting active and eating smaller portions s-l-o-w-l-y are your best bets.
3. Choose healthy fats. Sure, they’ve got long names, but a diet rich incan help lower your risk of diabetes and heart disease. Canola oil and olive oil are great choices, as are the fats in avocados, nuts, and seeds.
4. Focus on plant foods. A diet high in couscous-quinoa tabouli.can help lower the risk of diabetes and keep appetite in check. Choose a good variety of whole grain foods prepared in interesting ways, such as Mollie Katzen’s recipe for
5. Cut back on refined carbs and sugary drinks. White bread, white rice, white pasta and potatoes cause fast and furious increases in blood sugar, as do sugary soft drinks, fruit punch, and fruit juice. Over time, eating lots of these refinedand sugar may increase your risk of type 2 diabetes. To lower your risk—switch to whole grains and skip the sugar, especially the .
Keeping weight in check, being active, and eating a healthy diet can prevent most cases of type 2 diabetes.
There’s good news and bad news about type 2 diabetes, which is also called adult onset diabetes. The bad news? It’s striking people at younger and younger ages, and rates are skyrocketing as the population grows heavier and gets less physical activity. The good news? It’s highly preventable.
Keeping weight in check and being physically active can help prevent most cases of the disease. Choosing a diet rich in whole grains and healthy fats adds even more protection.
Read more about how you can prevent .
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The aim of the Harvard T.H. Chan of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.