More than 25 million Americans are living with Type 2 diabetes and the numbers continue to climb. While 80 percent of cases are said to be caused by lifestyle choices, some cases are attributed to genetics. But, no matter what your genes say, you don't have to be a statistic. Check out these four simple tips for lowering your risk of Type 2 diabetes:
1. Got milk? The Journal of Nutrition reports the more low-fat dairy women eat, the lower their risk is of developing diabetes. To boost dairy and decrease calories in your diet, swap out a pastry for non-fat yogurt and fruit in the morning.
2. Skip the white rice. A Harvard University study found that white rice boosts blood sugar and diabetes risks. Opt for quinoa or couscous instead.
3. Eat more fruits and veggies. While this sounds like common sense, researchers found adults who eat six servings of produce a day cut their diabetes risk by 21 percent.
4. Move more! One daily habit that can change your body's response to insulin and sugar is by getting out of your seat. Sitting for more than 5 hours a day does significant damage to your health, so be sure to take a quick walk every hour.