Type 2 diabetes affects about 28 million Americans—and another 86 million have prediabetes, which can easily progress to full-blown if not addressed. Fortunately, simple changes can make a big difference in helping to prevent the condition.
People who drank three to four cups a day (regular or decaf) had a 25 percent lower risk of diabetes than non–coffee drinkers, according to Australian research published in the Archives of Internal Medicine. What's more, each extra cup of coffee slashed the risk by an additional 7 percent.
Women who noshed on nuts or peanut butter at least five times a week had a 20 to 30 percent lower chance of developing diabetes than those who rarely ate them, says Harvard research. Nuts are rich in healthy fats and magnesium.
3. Whole Grains
Experts at Harvard also found that people who ate a lot of fiber-rich cereals, breads and other grains had an almost 40 percent lower risk of diabetes than those who ate them only once in a while. The fiber in whole grains may help keep your blood sugar on an even keel.
4. Go easy on the cocktails
It's fine to enjoy a relaxing glass of wine at the end of the day, but knocking back multiple drinks on a regular basis may lead to weight gain and increased insulin resistance.
5. Magnesium-Rich Foods
Increasing evidence shows that a diet high in the mineral (good sources include spinach, edamame, beans and nuts) could reduce your risk of diabetes.