About 51 million people have diabetes in India, more than anywhere else. Simple additions and subtractions can help reduce the risk.
More This 应适当增加：
1.Broccoli and spinach 花椰菜和菠菜。
People who ate more leafy green vegetables were less likely to develop diabetes, a recent analysis of four studies showed. Adding a little more than a serving daily could cut risk by14 percent, researchers say.
2.Fish oil 鱼油
When overweight mice were fed fish oils, their levels of inflammation—which can lead to diabetes—dropped. Fish oil supplements may offer the same help to humans, say scientists from the University of California, San Diego, USA.
Mothers who breast-fed their newborns for as little as a month cut their own risk of developing diabetes later in life by as much as 33 percent.
Less That 应该避免
1.White rice 少吃精米
In a study of nearly 200,000 people, those who ate five or more cups of white rice a week were 17 percent more likely to wind up with diabetes than people who ate less than one serving a month. Surprisingly, switching to brown rice or barley was better than not eating rice at all.
Sleeping less than six hours per night can increase your risk of developing diabetes by 30 percent by impairing your body’s ability to regulate blood sugar, says a review of ten studies.
Having even a few cigarettes a day can raise your risk of diabetes by 30 percent or more.