{"id":2882,"date":"2023-03-09T01:52:10","date_gmt":"2023-03-09T07:52:10","guid":{"rendered":"https:\/\/harmonyandhealthy.com\/?p=2882"},"modified":"2023-03-23T22:40:23","modified_gmt":"2023-03-24T03:40:23","slug":"best-foods-prevent-diabetes","status":"publish","type":"post","link":"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/","title":{"rendered":"Best Foods To Prevent Diabetes (Complete List)"},"content":{"rendered":"\n<p>Studies have shown a link between <a href=\"https:\/\/harmonyandhealthy.com\/does-poor-diet-cause-diabetes\/\" target=\"_blank\" data-type=\"post\" data-id=\"2501\" rel=\"noreferrer noopener\"><strong>poor diet<\/strong> and <strong>Type 2 diabetes<\/strong><\/a>.<\/p>\n\n\n\n<p>Aside from poor diet, lack of exercise is also one of the causes.<\/p>\n\n\n\n<p>So, if you don&#8217;t want to risk getting diabetes, knowing the best food you can eat to prevent it is essential.<\/p>\n\n\n\n<p>Here, we&#8217;ll provide a complete list of all the food you should eat!<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_66_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#Does_Healthy_Diet_Help_Prevent_Diabetes\" title=\"Does Healthy Diet Help Prevent Diabetes?\">Does Healthy Diet Help Prevent Diabetes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#Best_Foods_to_Prevent_Diabetes\" title=\"Best Foods to Prevent Diabetes\">Best Foods to Prevent Diabetes<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#Vegetables\" title=\"Vegetables\">Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#Fruits\" title=\"Fruits\">Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#Whole_Grains\" title=\"Whole Grains\">Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#Healthy_Fats\" title=\"Healthy Fats\">Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#Protein\" title=\"Protein\">Protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#How_to_Get_Used_to_Your_New_Diet_to_Prevent_Diabetes\" title=\"How to Get Used to Your New Diet to Prevent Diabetes\">How to Get Used to Your New Diet to Prevent Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/harmonyandhealthy.com\/best-foods-prevent-diabetes\/#Final_Thoughts\" title=\"Final Thoughts\">Final Thoughts<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Does_Healthy_Diet_Help_Prevent_Diabetes\"><\/span><strong>Does Healthy Diet Help Prevent Diabetes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Eating a healthy diet can help in preventing <a href=\"https:\/\/harmonyandhealthy.com\/what-is-diabetes\/\" data-type=\"post\" data-id=\"2453\">diabetes<\/a>. Studies have shown that following a nutritious, balanced diet helps to regulate blood sugar levels and reduce the risk of developing type 2 diabetes.<\/p>\n\n\n\n<p>In addition to dietary modifications, it&#8217;s also essential to stay active by exercising regularly \u2013 at least 30 minutes per day most days of the week \u2013 as this helps to regulate blood sugar levels further.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Best_Foods_to_Prevent_Diabetes\"><\/span><strong>Best Foods to Prevent Diabetes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><strong>Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The best way to reduce your risk of diabetes is to eat various vegetables.<\/p>\n\n\n\n<p>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%.<\/p>\n\n\n\n<p>So what kind should you be eating for maximum benefit? Let us share some ideal vegetable choices with you:<\/p>\n\n\n\n<ul>\n<li>Spinach<\/li>\n\n\n\n<li>Cauliflower<\/li>\n\n\n\n<li>Eggplant<\/li>\n\n\n\n<li>Kale<\/li>\n\n\n\n<li>Broccoli<\/li>\n\n\n\n<li>Garlic<\/li>\n\n\n\n<li>Sweet potatoes<\/li>\n\n\n\n<li>Red peppers<\/li>\n\n\n\n<li>Mushrooms<\/li>\n\n\n\n<li>Onions<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fruits\"><\/span><strong>Fruits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Studies have shown that consuming certain fruits regularly can reduce the risk of diabetes by up to 35%.<\/p>\n\n\n\n<p>The best fruits for preventing diabetes include:<\/p>\n\n\n\n<ul>\n<li>Apples<\/li>\n\n\n\n<li>Berries<\/li>\n\n\n\n<li>Citrus fruits<\/li>\n\n\n\n<li>Bananas<\/li>\n\n\n\n<li>Grapes<\/li>\n\n\n\n<li>Pears<\/li>\n\n\n\n<li>Mangoes<\/li>\n\n\n\n<li>Tomatoes<\/li>\n\n\n\n<li>Peppers<\/li>\n<\/ul>\n\n\n\n<p>Read:<strong> <a href=\"https:\/\/harmonyandhealthy.com\/is-corn-good-diabetics\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/harmonyandhealthy.com\/is-corn-good-diabetics\/\" rel=\"noreferrer noopener\">Is Corn Good For Diabetics?<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><strong>Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Whole grains are essential to a healthy diet, especially for those looking to reduce their risk of diabetes.<\/p>\n\n\n\n<p>Whole grains are packed with dietary fiber, B vitamins, and minerals like magnesium, selenium, and iron \u2013 all of which have been shown to help reduce the risk of type 2 diabetes.<\/p>\n\n\n\n<p>Here is a list of some of the best whole-grain foods to prevent diabetes:<\/p>\n\n\n\n<ul>\n<li>Oats<\/li>\n\n\n\n<li>Brown Rice<\/li>\n\n\n\n<li>Whole Wheat Bread<\/li>\n\n\n\n<li>Barley<\/li>\n\n\n\n<li>Quinoa<\/li>\n\n\n\n<li>Buckwheat<\/li>\n\n\n\n<li>Millet<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><strong>Healthy Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>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:<\/p>\n\n\n\n<ul>\n<li>Avocados<\/li>\n\n\n\n<li>Nuts (walnuts, almonds, cashews, pistachios, macadamia nuts, peanuts, pecans, and hazelnuts)<\/li>\n\n\n\n<li>Seeds (flaxseeds, chia seeds, and pumpkin seeds)<\/li>\n\n\n\n<li>Olives<\/li>\n\n\n\n<li>Soybeans (tofu or edamame)<\/li>\n\n\n\n<li>Fatty fish (salmon, mackerel, sardines, and tuna) <\/li>\n<\/ul>\n\n\n\n<p>Read more: <strong><a href=\"https:\/\/harmonyandhealthy.com\/best-fishes-for-diabetics\/\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/harmonyandhealthy.com\/best-fishes-for-diabetics\/\" rel=\"noreferrer noopener\">6 Best Fishes For Diabetics (With Recipes)<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><strong>Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Protein is vital to promoting a healthy lifestyle and preventing diabetes.<\/p>\n\n\n\n<p>Studies demonstrate that consuming the right amount of protein can lower inflammation, stabilize blood sugar levels, and boost insulin sensitivity &#8211; all of which have been proven effective in reducing type 2 diabetes risk!<\/p>\n\n\n\n<p>If you&#8217;re looking for an easy way to get your fix, here are some great sources bursting with nutrition-packed proteins:<\/p>\n\n\n\n<ul>\n<li>Lean Meats (Lamb, kangaroo, pork)<\/li>\n\n\n\n<li>Chicken<\/li>\n\n\n\n<li>Turkey<\/li>\n\n\n\n<li>Lean beef<\/li>\n\n\n\n<li>Pork tenderloin<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Get_Used_to_Your_New_Diet_to_Prevent_Diabetes\"><\/span><strong>How to Get Used to Your New Diet to Prevent Diabetes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The journey to reducing diabetes risk can be overwhelming, but with the right approach, it doesn&#8217;t have to be.<\/p>\n\n\n\n<p>Don&#8217;t focus on drastic overhauls &#8211; instead, start small and work toward incremental changes that you know will make a difference in your health over time.<\/p>\n\n\n\n<p>Incorporate healthy habits such as meal planning or prepping into your routine\u2014your future self will thank you for taking these first few steps towards bettering their well-being!<\/p>\n\n\n\n<p>When shopping for groceries, focus on nutrient-dense foods like fresh fruits and vegetables, whole grains, lean proteins, and healthy fats\u2014all of which have been shown to reduce the risk of type 2 diabetes.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Finally, find ways to keep food interesting without sacrificing nutrition.<\/p>\n\n\n\n<p>Experiment with new flavors, herbs, and spices when cooking; try out different salad dressings or marinades.<\/p>\n\n\n\n<p>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).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span><strong>Final Thoughts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Type 2 diabetes and poor diet are linked with each other. Even though this isn&#8217;t good, we can consider it good news.<\/p>\n\n\n\n<p>Because this means that we can change our diet to food that prevents diabetes. We can also know <a href=\"https:\/\/harmonyandhealthy.com\/what-food-causes-diabetes\/\" target=\"_blank\" data-type=\"post\" data-id=\"2491\" rel=\"noreferrer noopener\">what food causes diabetes<\/a> so we can limit or avoid them altogether.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Studies have shown a link between poor diet and Type 2 diabetes. Aside from poor diet,&#8230;<\/p>\n","protected":false},"author":6,"featured_media":2885,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[1],"tags":[],"taxonomy_info":{"category":[{"value":1,"label":"Diabetes"}]},"featured_image_src_large":["https:\/\/harmonyandhealthy.com\/wp-content\/uploads\/2023\/03\/Best-foods-to-prevent-diabetes-524x350.jpg",524,350,true],"author_info":{"display_name":"Jerico Saquing","author_link":"https:\/\/harmonyandhealthy.com\/author\/jerico\/"},"comment_info":0,"category_info":[{"term_id":1,"name":"Diabetes","slug":"diabetes","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"","parent":0,"count":36,"filter":"raw","cat_ID":1,"category_count":36,"category_description":"","cat_name":"Diabetes","category_nicename":"diabetes","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/posts\/2882"}],"collection":[{"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/comments?post=2882"}],"version-history":[{"count":5,"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/posts\/2882\/revisions"}],"predecessor-version":[{"id":3033,"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/posts\/2882\/revisions\/3033"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/media\/2885"}],"wp:attachment":[{"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/media?parent=2882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/categories?post=2882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/harmonyandhealthy.com\/wp-json\/wp\/v2\/tags?post=2882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}