5 Ways to Lower Your Risk of Diabetes

Affecting up to 10% of the U.S. adult population, diabetes is a common medical condition that's characterized by spikes of blood sugar levels for a prolonged length of time. There are two primary forms of diabetes: type 1 and type 2. The former occurs when the pancreas fails to produce adequate insulin, whereas the latter occurs when the body fails to respond to insulin. While there's no way to completely avoid diabetes, there are ways to lower a person's risk of this disease.

#1) Don't Drink Soda

What's the harm in drinking soda? Even if you only drink a single 12-ounce soda per day, the added sugar will cause your blood sugar levels to spike while increasing your risk of developing diabetes in the process. Rather than drinking soda, stick with water. Most medical experts recommend drinking at least 64 ounces of water per day for maximum health.

#2) Choose Complex Carbs

One of the biggest contributing factors to diabetes is the consumption of simple carbohydrates. Unlike complex carbs, simple carbs are absorbed more quickly by the body, thereby resulting in blood sugar spikes. This is because simple carbs are broken down into sugars once consumed. Examples of simple carbs include white bread, white rice, white potatoes and other starchy foods.

#3) Avoid Artificial Sweetener

Some people assume that artificial sweeteners don't contribute to diabetes since they are devoid of actual sugar. In reality, though, research has shown that artificial sweeteners, when consumed on a regular basis, increase the risk of diabetes. The mechanics behind this phenomenon are unknown, but some experts believe that the human body processes artificial sweeteners the same way as it does regular sugar.

#4) Snack on Fruits and Vegetables

It's important that you snack between meals to prevent sudden drops in blood sugar. It's equally important, however, that you snack on the right foods. Rather than eating processed snacks that are high in sugar, fat and sodium, choose natural foods like fresh fruits and vegetables. Fruits and vegetables are great for health-conscious individuals, as they provide plenty of nutrients with no processed sugar.

#5) Stay Active

People who lead a sedentary lifestyle are more likely to develop diabetes than their physically active counterparts. The American Diabetes Association (ADA) explains that staying physically active lowers blood sugar levels, blood pressure and HDL cholesterol -- the bad kind of cholesterol. As a result, exercising on a regular basis will lower your risk of developing diabetes and even heart disease. According to the ADA, adults should exercise for about 30 minutes a day, five days a week.