Simple steps to lower diabetes risk

Making changes in weight, exercise, and diet can not only prevent pre-diabetes  but can also return blood glucose levels to the normal range.

Control Your Weight

Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven fold and being obese makes you 20 to 40 times more at risk than someone with a healthy weight.

Exercise

Inactivity promotes type 2 diabetes, but exercise such as walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30 percent.

Improve your diet

Choose whole grains and whole grain products over highly processed carbohydrates. Diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk.

Avoid white bread, white rice, mashed potatoes, donuts, and many breakfast cereals with a high glycemic index.

Skip sugary drinks

Skip the sugary drinks, and choose water, coffee, or tea instead. Sugary drinks lead to weight gain. Drink water in place of sugary drinks

Choose good fats instead of bad fats

Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off diabetes.  Trans fats do just the opposite.

These bad fats are found in many margarines, packaged baked goods, fried foods in most fast-food restaurants.

Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.

Quit smoking

If you smoke, try to quit