Medically speaking, African-Americans are more prone to being affected by diabetes. According to the American Diabetes Association, 3.7 million, or 14.7% of all African Americans aged 20 years or older have diabetes, while the Centers for Disease Control and Prevention estimates that as many as 1 in 3 U.S. adults could have diabetes by 2050 unless things change.

That is why researchers at the Loma Linda University embarked on a study to find out how some lifestyle changes can affect the risk of African-Americans having diabetes.

In the study, led by Serena Tonstad, following a vegetarian diet and exercising at least three times a week could significantly reduce the risk of diabetes.

Based on Tonstad's findings, vegan African-Americans had a 70% reduced risk of diabetes, while lacto-ovo African-American vegetarians, or those who consume dairy but not meet, had a 53% less risk of diabetes.

In addition, African-Americans participants who exercised three or more times a week had a 35% less chance of diabetes.

But of course, not everyone can change their life drastically in an instant. The National Diabetes Education Program knew this and suggested some small steps that African-Americans can take to reduce the risk of diabetes.

  1. Set achievable goals and start making small changes - set goals that can be achieved while making one or two healthy changes every week
  2. Lose at least 5 to 7 pounds - by being physically active and losing a small amount of weight can be big in reducing the risk
  3. Seek support from family and friends - this will help individuals stick to their program
  4. Choose healthy foods - small changes with what a person eats can help a lot
  5. Prepare and cook healthy foods - how food is prepared is also key
  6. Cut down on food portions - big portions equal to big calories and fat
  7. Drink water - instead of drinking fruit drinks or sodas, opt for water
  8. Walk - take time to walk, simple and easy
  9. Include physical activity in one's plans - just by choosing things like using the stairs instead of the elevator can make a difference