Type 2 diabetes has become a major health concern in the last decade. One of the main problems for these sufferers is the lack of sensitivity to insulin (hence the term, glucose intolerance). Below, I will list some of the best ways, that are backed up by research, to prevent and perhaps even improve Type 2 Diabetes.

Preventing Diabetes with Cereal Fibre and Magnesium

The reason I grouped these two unlikely substance together is mainly due to this study: Fibre and Magnesium Intake and Incidence of Type 2 Diabetes.[497] This was a big research involving over 25,000 patients *and* a separate meta-analysis.[498]  It concluded that an increased intake of cereal fibre and Magnesium are linked with lower risk of developing Type 2 Diabetes. Other studies that focused separately on cereal fibre[499] and magnesium[500] seems to have similar conclusions.

Here are a few examples to increase your fibre intake:

1. Vegetables and fruits. The more variety the better.
2. Substitute your usual carbohydrates with whole grain alternatives eg. brown rice instead of normal white rice; whole wheat spaghetti instead of the normal lot; and whole grain bread instead of the white variety.

As with Magnesium, I recommend focusing on food that are rich in Magnesium as opposed to taking supplements (if you can do it naturally then why not?). You can easily get Magnesium from green leafy vegetables, dairy products, nuts and fish. Most people should benefit from increased Magnesium as only 32% of people in the USA meet the recommended daily intake.[501]

Preventing Diabetes with Green Tea and Coffee

This research paper investigated the effects of green tea and coffee consumption[502] and whether it affected the risk of Type 2 diabetes. It was found that the risk was lower in people who drank more than 6 cups of green tea or 3 cups of coffee per day. This result was also partly reiterated in a study that focused on both coffee and decaffeinated coffee.[503] The decaffeinated counter-part was found to be better as caffeine itself was not linked to the disease.

Preventing Diabetes with Vitamin D and Calcium

This review investigated whether the levels of Vitamin D and calcium had any influence on the risk of developing type 2 diabetes.[504] The result suggests that vitamin D *and* calcium supplementation may be beneficial for people that are glucose intolerant (those that are high risk of developing Type 2 diabetes).  

Best source of calcium can be obtained from trim milk or low-fat cheese while vitamin D is limited to fatty fish (salmon and sardines), egg yolk, meat and of course, moderate sunlight!