You brown-bag lunch and eat home-cooked dinners
Harvard School of Public Health researchers recently analyzed a few decades’ worth of data on about 100,000 participants from the Nurses’ Health Study and the Health Professionals Follow-Up Study. Those who consumed around two homemade lunches or dinners a day (11 to 14 meals a week) had a 13 percent lower risk of developing diabetes than those who ate fewer than six such meals weekly. Homemade meal eaters gained less weight, which likely played a role in their lower diabetes risk.
You eat whole grains throughout the day
People who ate 10 grams of grain-based fiber (oatmeal for breakfast, quinoa in your lunch salad) reduced their risk of diabetes by 25 percent, according to recent research in the journal Diabetologia.
One of your daily snacks is walnuts
When people at risk of developing diabetes ate about 2 ounces of walnuts every day for three months, they experienced improvements in blood vessel function and a decrease in LDL cholesterol levels, both risk factors for type 2 diabetes. “Adding walnuts to your diet will improve your diet quality and health — cardiometabolic health specifically — and you can add walnuts without fear of weight gain because they are very satiating and appear to bump out other calories quite reliably and make room for themselves,” study author David L. Katz, MD, of the Yale University Prevention Research Center told Reuters. The study was funded by the California Walnut Commission.