The number of people with diabetes is growing and more and more people are becoming aware of the dangers of this chronic disease. Who in life is more likely to get diabetes? Are there any effective yet simple measures to prevent it? Who is more likely to develop diabetes? If you have one of the following conditions: 1, age ≥ 45 years old, obese, previous blood glucose higher than normal but not yet to the diagnosis of diabetes; 2, a family history of diabetes; 3, high blood lipids; 4, high blood pressure; 5, poor lifestyle habits, do not like to exercise, do not participate in physical labor; then you are a high-risk group of diabetes, usually should pay more attention to the formation of a healthy life. For the prevention of diabetes, what can I do? 1, more of their own cooking, less restaurants Harvard School of Public Health recent study found that people who eat more homemade meals than those who always go to restaurants are 13% less likely to develop diabetes. Takeout is prevalent today, but there is really no guarantee that it is healthy, so if you have the conditions or the best to cook yourself. 2, eat more cereals 10g of cereal fiber a day can reduce the risk of diabetes, the recommended foods are oats, quinoa and so on. 3, eat more fruit, rather than drinking fruit juice Researchers have found that eating more whole fruit is indeed beneficial to health, but if you use fruit juice instead of fruit, then there is no effect, and may even lead to the body’s nutrient metabolism disorders, to promote the occurrence of diabetes. 4, eat more walnuts Walnuts can improve the function of blood vessels, reduce the level of LDL cholesterol, thereby reducing the risk of developing diabetes. In addition, walnuts satiety is quite strong, calories are not very high, not only can not hungry, but also can eat less other food, over time to help develop healthy eating habits. 5, eat a little tomatoes, bananas and potatoes every day These foods are rich in potassium, and potassium is a mineral that protects the heart and kidney health of people with diabetes. 6, stable eating habits A study by the University of Texas Health Center found that people who seek food variety and often vary their meals have thicker waistlines, poorer metabolism, and a higher risk of diabetes. Therefore, we are also prompted to try to maintain a relatively stable eating habits. 7, drink some yogurt Drinking a cup of yogurt every day can reduce the risk of developing type 2 diabetes. The probiotics in yogurt help improve insulin resistance and reduce inflammation. 8. Say no to sugary drinks Diabetes is essentially an increase in blood sugar, so if you want to prevent it from happening, you should of course say no to sugary drinks, not to mention that there are many sugar-free but still tasty drinks available today. 9, save the main food for last Take rice, the most common staple food for Chinese people, as an example. I’m afraid it’s not good for your health if you start your meal by gorging on rice first. This is because, after consuming a lot of staple food, blood sugar will increase rapidly. The increased blood sugar leads to hormonal and metabolic changes in the body, making it easy to overeat and eat more. And on the contrary, what about putting staples back a bit? It can slow down the conversion of refined carbohydrates into sugar, blood sugar fluctuations are not dramatic, it will make it easier to physiologically “full”, control food consumption, of course, will help control weight, improve insulin resistance.