If diabetes runs in your family, you must adopt certain eating habits.

According to the Centers for Disease Control and Prevention, if diabetes runs in your family, you're more likely to acquire prediabetes and diabetes (CDC). According to a study published in Diabetologia, having more than one diabetic relative increases your likelihood of developing the condition.

The good news is that, despite having a family history of diabetes, your fate is not sealed. Physical activity, a nutritious diet, and weight loss are all things you can do to drastically reduce your risk.

We'll assume you already know how to get more exercise—walking, running, biking, swimming, and so on—so keep reading to learn about the best dietary habits to follow if you want to avoid diabetes in the future.
Continue reading, and don't forget to check out our other articles on how to eat healthy.
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1.Increase the amount of plant-based foods you consume.

Enriching your diet with more plant foods is an important eating habit for diabetes prevention. "The biggest error individuals make is thinking they should avoid carbs," says Kim Rose, RDN, CDCES, a certified diabetes care and education specialist. "That is a misunderstanding."

When your appetites get the better of your willpower, skipping all carbs will undercut your efforts and may even cause blood sugar spikes. "You should space your carbs throughout the day so that you have a consistent source of energy," she advises, "and eat quality complex carbohydrates high in fibre from fruits, vegetables, whole grains, nuts, and seeds." "Aim for at least three grammes of fibre each serving."

According to a 2017 study published in the Journal of Geriatric Cardiology, a plant-based diet rich in high fibre foods such as beans, oats, sweet potatoes, fruits, and whole grains was more effective at improving blood sugar control than a traditional diabetes diet that focused on limiting sugars and carbs. Study participants who ate predominantly plant-based meals and consumed an average of 40 grammes of dietary fibre per day had the best results in terms of improving insulin sensitivity.

2.Lunch should be taken outside.

Vitamin D is thought to help the body become more sensitive to insulin, the hormone that controls blood sugar levels. Low vitamin D levels have been related to a higher risk of type 2 diabetes, according to studies.

However, getting enough D in your body isn't as simple as drinking vitamin D-fortified milk and eating a lot of fatty fish. Vitamin D is difficult to obtain from food, which is why you should eat your sardines outside around midday on a bright day to get the so-called "sunshine vitamin" into your system.

According to study published in the medical journal Diabetes Spectrum, 5 to 30 minutes of sun exposure on the face, arms, back, or legs (without sunscreen) at least twice a week is all that's required for optimal vitamin D synthesis to enhance blood sugar control and reduce diabetes risk.

3.Fast-food and restaurant consumption should be kept to a bare minimum.

Let's speak about calories instead of sugars and carbs for a moment. Even without the bun, a fast-food or sit-down restaurant hamburger is heavy in calories, and while it may not raise your blood sugar directly, it may increase your diabetes risk indirectly. "Excess calories can lead to weight gain over time, and weight gain can contribute to insulin resistance," Rose says. When you eat out, make it a habit to think about calories, not only carbs and sweets.

4.Find a sweet, clean substitute.

If you have a sweet tooth, grabbing for a cookie or a scoop of ice cream after supper may become a habit. (See also: It's Possible That Your Sweet Tooth Is Genetic.) The issue with those delights is that they are high in simple carbs, which rush through the bloodstream, increasing blood sugar and causing insulin release. This is due to the lack of fibre in these sweets. Fiber helps to keep blood sugar levels in check by slowing the absorption of those carbohydrates.

The good news is that you don't have to fight your sugar cravings; simply swap out your usual dessert for a healthy, sweet treat like fruit, which is high in fibre and nutrients. To make it more candy-like, freeze red seedless grapes, dip bananas in dark chocolate and freeze them, or cut up watermelon into chunks and have them ready in the refrigerator.

According to registered dietitian nutritionist Grace A. Derocha, RDN, a national spokesperson for the Academy of Nutrition and Dietetics, when you add a sweet healthful treat, you won't miss the snacks you're giving up.