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Diabetes is a continuing challenge for those who are becoming overweight and yet, according to Dr. Jonathan Wright, there are simple diet changes that will slash your risk of developing this disease. Here's his story!

Guard against diabetes with a few simple changes

While the mainstream might want you to think that disease prevention takes a medicine cabinet full of pharmaceuticals, the truth is that it could be as simple as a few tweaks to your grocery list.

First, there's the item you should ditch from your list–and banish from your pantry: white rice. A new analysis from the Harvard School of Public Health found that eating white rice on a regular basis could significantly raise your risk of developing type 2 diabetes.

In fact, they found that for each weekly serving of white rice consumed, the risk went up by 10 percent. Why? White rice has a high score on the glycemic index (GI), a measure that indicates the effect a food has on blood sugar. When your diet is full of high GI foods, the risk for type 2 diabetes increases.

Additionally, when you stack white rice up against the brown variety, there's no comparison. White rice is much lower in nutrients like fiber, magnesium, and essential vitamins–nutrients that can help guard against diabetes.

If rice is a staple in your home, don't worry. There are plenty of alternatives that will help boost your health instead of sabotaging it. Barley, quinoa, and buckwheat are grains that can easily take the place of rice–and boast big time nutrient contents to boot.

Next, there are a few items you should add to your shopping list.

First up are a few produce items. Namely, blueberries and apples. Both of these fruits are linked to a lower risk of diabetes. They're chock full of flavonoids, which have been linked to protection against heart disease and cancer.

In research that's also from the Harvard School of Health, it was found that people who packed their meals with these fruits had a lower risk of diabetes. In fact, blueberry lovers (people eating two or more servings per week) had a 23 percent lower risk of developing type 2 diabetes than people who didn't eat blueberries. The same was true for people who ate five or more apples per week (compared to people who didn't eat apples).

And then there's coffee. Not only can it get you up and moving in the morning, it can also drastically lower your risk of developing type 2 diabetes–by as much as 30 percent!

For that benefit, you do have to drink at least 4 cups per day (3 cups per day can give a 25 percent reduction)–and that could be a lot of coffee. But even smaller amounts can help boost your protection against diabetes.

Researchers reporting in the American Journal of Clinical Nutrition said that the components that could be responsible for this protection include magnesium, phenolic compounds, and quinides, which have been shown to improve insulin sensitivity. Other compounds in coffee have antioxidant and anticarcinogenic properties.

And here's a bonus–the same study showed that coffee poses no risk to your heart health.

So there you have it–a few simple ways to boost your diabetes protection. Ditch the white rice in favor of some new grains, munch on blueberries and apples, and start your day with a couple of mugs of coffee.

It couldn't get much easier than that!

P.S. Diabetes prevention is all well and good, but what if you already have it? Not to worry–you can improve your condition without touching a single dangerous drug. And our affiliated publishing company Health Sciences Institute will show you [Link Removed] 

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