While there isn’t a specific diet to prevent type 2 diabetes, focusing on these foods have been shown through various studies to play a role in decreasing your overall risk.
Fiber-rich foods: Fiber is your friend when it comes to either preventing or reducing your risk of diabetes. Your body can’t digest or absorb dietary fiber, thus slowing the absorption of sugar to limit spikes in glucose and insulin levels. Fiber is also more fulfilling and helps you feel full faster, which helps prevent overeating. Examples of fiber-rich foods include fruits, vegetables, nuts, seeds and whole grains.
Non-starchy vegetables: These vegetables won’t spike your blood sugar and also pack many important vitamins such as A, C, E and K along with minerals such as iron and potassium. Examples include leafy greens (spinach, kale, collard greens, mustard greens, arugula), cruciferous vegetables (cauliflower and broccoli), peppers, mushrooms and asparagus.
Fruits: Certain fruits (bananas, mangoes, pineapple) are higher on the glycemic index, but in general most fruits are safe to eat without spiking your blood sugar. To be safe, focus on citrus fruits such as oranges, grapefruits and lemons. Any type of berry is also a good choice to add fiber and vitamins to your morning routine. One study unveiled a diet rich in fruits and vegetables can lower the risk of type 2 diabetes by up to 50 percent.
Tomatoes: While tomatoes are naturally sweet when cooked, they still are relatively low on the glycemic index, making them an option for a side dish, sauce or soup.
Legumes: These foods contain carbs, but they’re high in fiber to help slow down the release of glucose. Plus, they have protein to keep you full longer. Examples include chickpeas, lentils and beans.
Lean protein: Stay away from saturated fat by choosing lean proteins. Skinless chicken and poultry are good options if you enjoy animal protein. Most types of seafood are lean, too, and also contain heart-healthy omega fats.
Whole grains: Whole grains are high in fiber and beneficial nutrients. The bran and fiber takes longer to digest, therefore most whole grains won’t spike glucose levels. Examples include brown rice, oats, whole wheat bread and whole wheat pasta. When shopping for whole grains, look for “whole” on the ingredient list. One study found eating two servings of whole grains can decrease the risk of type 2 diabetes by 21 percent. Another study found that making the simple change from white rice to brown rice was associated with a 16% lower risk of type 2 diabetes.
Plant-based fats: Plants contain monounsaturated and polyunsaturated fats, both of which are beneficial to heart health. When cooking, use vegetable oils, avocado oil or olive oil. For a snack, any type of nuts (almond, walnuts) or seeds (flax seed, chia seed) are also good sources of healthy fats.