The Top 3 Diabetes-Prevention Tips
- Limit intake of simple sugars, especially high fructose corn syrup. Overconsumption of sugar and refined grains, like white flour products, raise blood glucose levels and over time contribute to reduced insulin sensitivity and poor blood glucose control.
- Eat plenty of fruits, vegetables, whole grains, and nuts and seeds, as well as cold-water fish, like salmon and tuna. These foods help keep blood sugar stable and support a healthy cellular response to insulin over the long term.
- Engage in physical activity every day. The current recommendation is at least 30 minutes of moderately vigorous activity four times per week, and more is even better.
Preliminary research has also found a link between drinking coffee, decaf, and tea and decreased risk of diabetes (and gallstones, colon cancer, Alzheimer’s disease, and Parkinson’s disease). However, caffeine has some unwanted side effects, which should be balanced against the benefits. Healthy effects of coffee and tea are unlikely to be solely effects of caffeine but rather part of a broader range of chemical constituents present in these beverages, such as magnesium, lignans, and chlorogenic acids.