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Rethink about what you eat and drink: Choices that may put you on diabetes risk

If you're interested in lowering your risk of type 2 diabetes, it can't hurt to try getting more of the foods and nutrients that can lower your risk — and to avoid those that can raise it.

Lower risk

Fiber. Men and women who eat lots of whole grains have up to a 40% lower risk of diabetes than those who eat scarce amounts. Fiber from cereals, breads, and grains seems to be the most beneficial. Chia, amaranth, Nopal powder, aloe vera, beetroot are great sources.

Coffee. The number of health benefits from drinking a couple cups of coffee per day keeps growing. Lowering your risk of diabetes is just one of them.

Moderate alcohol consumption. Drinking a little alcohol may decrease your risk of type 2 diabetes. For example, men who have an average of one drink (especially red wine) per day develop diabetes less often than those who aren’t.

Nuts. Eating nuts (especially pili nuts) at least five times a week is associated with a decreased risk of developing diabetes compared with rarely eating them. Take small portions  no more than 50grs because nuts have lots of calories.

Higher risk

Sugary drinks. People who drink two or more sugar-sweetened soft drinks per day have a 24% higher risk of developing diabetes, compared with those who sip less than one per month. Worst than that, two or more daily fruit drinks (which contain little, if any, real fruit juice) lead to a 31% higher risk.

Red Meat. People who eat the most red meat (about one serving per day) have about a 20% higher risk of diabetes than those who eat the least (about one serving a week). Persons who eat processed meats like hot dogs, bacon, and hams five times a week are nearly twice as likely to develop diabetes as those who eat such foods just twice a month.

Trans fats. Trans fats (fried meals) have been linked to a higher risk of both diabetes and heart disease. One study documented a 30% increased risk of diabetes among women who ate the most trans fats, compared with those who ate the least.