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How to Reduce Your Risk of Diabetes

By Sara Butler

Type 2 diabetes impacts the lives of millions of Americans, but it doesn't have to be that way. Type 2 diabetes is preventable, which is why it's worth your time to switch up a few things in your life to help slash your risk of developing this disease. Here are some healthy changes you should make to ensure you stay healthy, happy, and diabetes-free.

Pay Attention to Your Carbohydrates

It's a common misunderstanding that people with diabetes or in danger of having diabetes need to cut all carbohydrates out of their lives, but that's simply not the case. The types of carbohydrates you eat are what really matters.

Avoid simple carbohydrates that are highly refined such as white bread or white rice. Instead, choose whole grains such as quinoa or brown rice and watch the serving size. Avoid trans fats, too, and added sugars so your body uses body fat as energy, not all those unhealthy carbohydrates you're eating.

Use Smaller Plates

Sometimes all you need is a simple solution. Probably one of the easiest things you can do is simply switch to smaller plates. People tend to eat what is in front of them, so filling up a large plate may lead to eating more. If you shrink your plate, then you'll likely shrink your serving size, which then will shrink that waistline!

Eat Magnesium-Rich Foods

Magnesium plays a big role in the production and function of the hormone insulin. If you don't get enough magnesium in your diet, then you increase your risk of type 2 diabetes as well as eye damage, obesity, high blood pressure, and heart disease.

Eat more foods that are magnesium-rich such as:

  • Spinach
  • Pumpkin seeds
  • Swiss chard
  • Kale
  • Pecans

Work to add these foods into your diet and you'll know you're giving your body all it needs to function the right way.

Cut Out Processed Sugars

Sugar naturally occurs in many foods that are a part of a healthy diet. It's the added sugars you need to keep an eye on. Added sugar holds no nutritional value and only serves to spike your blood sugar, putting a strain on your pancreas (which secretes insulin) and may lead to a higher risk of developing type 2 diabetes. Make sure to look for added sugar on nutritional information labels when purchasing foods. It is often included in foods that may surprise you, such as bread, so you must keep a keen eye!

If you're worried about diabetes, then discuss it with the chiropractors at The Joint Chiropractic!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Downey, Calif.

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