Diabetes risk factors are popping up daily; everywhere you look, there’s new information about what increases your chances of developing diabetes. For example, today the media reported on statins, drugs that reduce cholesterol, but may increase your risk of diabetes. But what are the proactive steps you can take to avoid developing diabetes altogether? Surprisingly, what you eat can actually help to decrease your chances of becoming a diabetic. While none of these four foods are a guarantee, studies have shown that all of them contribute to helping you stay diabetes-free.
1. Coffee – Although not everyone recommends caffeine, a study shows that caffeine can be useful in keeping diabetes at bay. Most surprisingly, the time at which you drink your java seems to matter, with a couple of cups of coffee at lunchtime reducing your risk of developing diabetes by 34 percent. Maybe you should save that coffee for a midday pick-me-up rather than a caffeine jolt in the morning.
2. Leafy greens – While eating your vegetables is always a good idea, focusing on the leafy green varieties will help you fend off diabetes. A study found that just one serving per day of leafy greens resulted in a 14 percent smaller chance of acquiring diabetes. Among the healthiest leafy greens are kale, lettuce, and spinach, meaning that in addition to being strong, it’s safe to assume that Popeye wasn’t a diabetic.
3. Magnesium – People with a high magnesium intake were found to have a 47 percent lower diabetes incidence than people with a low magnesium intake. To include sufficient magnesium in your diet, be mindful of eating whole grains, fruits, vegetables, beans, and nuts. If doing that seems too difficult, magnesium supplements are also available.
4. Brown Rice – If rice is one of the main staples of your diet, make a switch to the brown variety. White rice is more quickly converted to sugar by our bodies, contributing to dramatic spikes in blood sugar. On the other hand, eating two servings of brown rice reduces the risk of developing diabetes by 11 percent. When it comes to rice, don’t be colorblind.