1. Get Your Whole Grains
Studies from the Harvard School of Public Health show that whole grains do reduce the risk of diabetes. Including these in your daily diet can help lower your risk of diabetes or help you manage diabetes if you already have the disease. Many Americans do not get the recommended daily amount of whole grains in their daily diet, and some do not eat any whole grains on a daily basis. You must include whole grains in your daily diet to help reduce your risk.
2. Bake the Goodness Right In
When cooking, substitute half of the white flour with whole grain flour to increase your daily whole grain intake. You can substitute half of the white flour content with oatmeal in things, such as pancakes, muffins and waffles. This gives them a different texture and more whole grain. These simple changes help you reduce your risk of diabetes. Other ways to get whole grains in your diet are: add toasted grains to food, such as yogurt; enjoy a bowl of air-popped popcorn; eat hot cereal made with whole grains; or opt for whole-grain options with bread and pasta.
3. Maintain a Healthy Weight
Whole grains help you keep your weight down. This is a key factor in reducing your risk of diabetes. Whole grains have plenty of fiber, which keeps your digestive system moving along smoothly. The more efficiently the digestive system works, the easier it is to maintain a healthy weight and lower your risk. Eating fiber and whole grains also gives you the feeling of being full longer. This cuts down on your food intake and helps you maintain or lose weight.
