Best Foods To Prevent Diabetes (Complete List)

Studies have shown a link between poor diet and Type 2 diabetes.

Aside from poor diet, lack of exercise is also one of the causes.

So, if you don’t want to risk getting diabetes, knowing the best food you can eat to prevent it is essential.

Here, we’ll provide a complete list of all the food you should eat!

Table of Contents

Does Healthy Diet Help Prevent Diabetes?

Eating a healthy diet can help in preventing diabetes. Studies have shown that following a nutritious, balanced diet helps to regulate blood sugar levels and reduce the risk of developing type 2 diabetes.

In addition to dietary modifications, it’s also essential to stay active by exercising regularly – at least 30 minutes per day most days of the week – as this helps to regulate blood sugar levels further.

Eating healthily is an easy and effective way to help protect yourself from the risk of diabetes. Making small nutritional adjustments as part of your daily routine can go a long way in keeping you healthy down the line.

Best Foods to Prevent Diabetes

Making healthy food choices can help you stay ahead of the diabetes game. Incorporate these foods into your diet to reduce your risk and maintain good health:

Vegetables

The best way to reduce your risk of diabetes is to eat various vegetables.

Not only are these nutrient-packed powerhouses low in sugar, but studies have indicated that the fiber content can reduce type 2 diabetes by up to 30%.

So what kind should you be eating for maximum benefit? Let us share some ideal vegetable choices with you:

Spinach
Cauliflower
Eggplant
Kale
Broccoli
Garlic
Sweet potatoes
Red peppers
Mushrooms
Onions

Fruits

Fruits are an essential part of a balanced diet and can also contribute to preventing diabetes, as they are high in fiber, vitamins, and minerals.

Studies have shown that consuming certain fruits regularly can reduce the risk of diabetes by up to 35%.

The best fruits for preventing diabetes include:

Apples
Berries
Citrus fruits
Bananas
Grapes
Pears
Mangoes
Tomatoes
Peppers

Read: Is Corn Good For Diabetics?

Whole Grains

Whole grains are essential to a healthy diet, especially for those looking to reduce their risk of diabetes.

Whole grains are packed with dietary fiber, B vitamins, and minerals like magnesium, selenium, and iron – all of which have been shown to help reduce the risk of type 2 diabetes.

Here is a list of some of the best whole-grain foods to prevent diabetes:

Oats
Brown Rice
Whole Wheat Bread
Barley
Quinoa
Buckwheat
Millet

Healthy Fats

Healthy fats are essential for a healthy diet and have been shown to help reduce the risk of diabetes. Healthy fats include monounsaturated and polyunsaturated fatty acids, which can be found in foods like:

Avocados
Nuts (walnuts, almonds, cashews, pistachios, macadamia nuts, peanuts, pecans, and hazelnuts)
Seeds (flaxseeds, chia seeds, and pumpkin seeds)
Olives
Soybeans (tofu or edamame)
Fatty fish (salmon, mackerel, sardines, and tuna)

Protein

Protein is vital to promoting a healthy lifestyle and preventing diabetes.

Studies demonstrate that consuming the right amount of protein can lower inflammation, stabilize blood sugar levels, and boost insulin sensitivity – all of which have been proven effective in reducing type 2 diabetes risk!

If you’re looking for an easy way to get your fix, here are some great sources bursting with nutrition-packed proteins:

Lean Meats (Lamb, kangaroo, pork)
Chicken
Turkey
Lean beef
Pork tenderloin

How to Get Used to Your New Diet to Prevent Diabetes

The journey to reducing diabetes risk can be overwhelming, but with the right approach, it doesn’t have to be.

Don’t focus on drastic overhauls – instead, start small and work toward incremental changes that you know will make a difference in your health over time.

Incorporate healthy habits such as meal planning or prepping into your routine—your future self will thank you for taking these first few steps towards bettering their well-being!

When shopping for groceries, focus on nutrient-dense foods like fresh fruits and vegetables, whole grains, lean proteins, and healthy fats—all of which have been shown to reduce the risk of type 2 diabetes.

Getting enough fiber in your diet; studies have shown that eating at least 25 grams of fiber per day can help lower blood sugar levels and improve insulin sensitivity.

Finally, find ways to keep food interesting without sacrificing nutrition.

Experiment with new flavors, herbs, and spices when cooking; try out different salad dressings or marinades.

You can also mix up the types of proteins you include in meals (e.g., chicken one night, salmon another); or try making healthier versions of favorite dishes (e.g., replacing pasta with spiralized veggies or swapping regular sugar for maple syrup).

Final Thoughts

Type 2 diabetes and poor diet are linked with each other. Even though this isn’t good, we can consider it good news.

Because this means that we can change our diet to food that prevents diabetes. We can also know what food causes diabetes so we can limit or avoid them altogether.