Many people are living with type 2 diabetes, a condition linked to serious health issues like high blood pressure, the so-called silent killer. It ranks as the seventh leading cause of death in the US, with millions unaware they have it.

Certain groups, including American Indians, Latinos, Asians, and African Americans, face higher risks. However, simple diet changes can greatly reduce your risk and improve overall health.

Endocrinologists warn that the top food causing diabetes is anything with refined sugar. Regular consumption can lead to insulin resistance, a precursor to diabetes.

Dr. Maria Teresa Anton highlights the danger of sugary foods and drinks in increasing diabetes risk. She advises cutting down on added sugars to manage this risk effectively.

Dr. Rekha Kumar echoes this, particularly cautioning against sugar-sweetened beverages. Such drinks contribute to insulin resistance, making them especially harmful.

Frequent consumption of sugary treats can lead to blood sugar spikes and increased diabetes risk. Moderation and mindful eating are crucial for prevention.

Refined sugars are present in many foods, from canned fruits to dairy desserts. Choosing whole fruits over sweetened alternatives is a healthier option.

To prevent diabetes, avoid highly processed carbs, saturated fats, and sugary foods. Opt for healthier choices like vegetables, fiber, and lean protein instead.

Regular physical activity and a balanced diet are essential. Dr. Kumar recommends incorporating moderate to vigorous exercises weekly to improve sugar processing.

Stress management and adequate sleep are also vital in preventing diabetes. Dr. Anton stresses the importance of a holistic approach to health, including regular exercise and stress reduction.

Lastly, supplements like vitamin D and magnesium may help, but it's important to consult a healthcare provider before starting any new regimen.

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