Drink Water as Your Primary Beverage

Those who consume more than two servings of sugary beverages a day had a 99% increased risk of developing type 1 diabetes and an increased risk of developing type 2 diabetes.

Watch Portion Sizes

Eating too much food at one time has been shown to cause higher blood sugar and insulin levels in people at risk of diabetes.

Optimize Vitamin D

Controlled studies have shown that when people who are deficient take vitamin D supplements, the function of their insulin-producing cells improves, their blood sugar levels normalize and their risk of diabetes reduces significantly. Good food sources of vitamin D include fatty fish and cod liver oil.

Eat Healthier Fats 

Saturated fats, particularly from meats, are associated with an increased risk of diabetes and heart disease. Plant oils, such as extra-virgin olive oil and canola oil, carry less risk. Omega-3 fats, like in walnuts, flax seeds, and some fish, are actually quite good for you.

Swap Out Refined Grains for Whole Grains

Whole grains are actually real grains that haven’t been stripped of nutrients in processing. Intact whole grains like farro, quinoa, corn, oatmeal, and brown rice are healthier alternatives!

Go Nuts to Lower Your Heart Risk

People who ate five servings of nuts per week had a 17% lower risk of cardiovascular disease compared with those who ate less than a serving per week. Tree nuts, which include walnuts, almonds, and pistachios, seemed to offer the strongest benefits

A healthier lifestyle is key to avoiding and reversing diabetes. Cutting out 150 calories per day and walking briskly for 30 minutes, five days a week, cut the risk of developing diabetes by more than half. Prevent the road to a diabetes diagnosis.