10 Best Super Foods for Diabetes Prevention

by Dr. Ajay Phadke
5 minutes
10 Best Super Foods for Diabetes Prevention

Green Tea :-Studies show that chronic inflammation caused by high-fat foods, lack of exercise, and eating too few fruits, vegetables and good fats can increase the risk of heart attacks and thwart the body’s ability to absorb blood sugar. A simple solution: drink green tea. It is packed with flavonoid which is a powerful inflammation fighter and increases insulin activity.

Wild Salmon: Wild Salmon is the perfect medicinal food for people with diabetes. It is an extremely high source of Omega-3 essential fatty acids that are crucial for reducing inflammation and lowering blood sugar levels. The presence of Omega -3s also reduces one’s risk of developing cardiovascular diseases.

Non-Fat Yoghurt: If one is diabetic, then the healthiest yogurt choices will be fat-free, low fat and low in sugar yogurt making it an excellent food for slowing or preventing an unhealthy rise in blood sugar. A diabetic person may enjoy nonfat or low-fat yogurt as part of a healthy meal or snack like one can blend yogurt with fruits and artificial sweeteners and then consume it. Similarly, at Lunch or during snacking, yogurt can be used as a substitute for mayonnaise in a sandwich.

Fish: Research says that eating fish can help improve insulin sensitivity as it is rich in omega 3 fatty acids. It helps in lowering glucose concentrations thereby reducing the risk of developing diabetes. Also, it is an excellent source of lean protein. One can choose from a variety of fishes like catfish, cod or tilapia that can be easily prepared by baking , grilling or roasting.

Citrus Fruits :- Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. Grapefruit, Oranges, Lemons, and Limes have insulin-like properties that check type 2 diabetes.

Dark Green Leafy Vegetables :-A diet high in green leafy vegetables can reduce your risk of type 2 diabetes. Spinach, collards, kale turnip green, broccoli, cabbage, lettuce. These powerhouse foods are extremely low in calories and carbohydrates. Research reveals that eating at least a serving and a half of green leafy vegetables every day reduces diabetes risk by 14 percent.

Oatmeal:-Diabetic could have a much better chance of keeping their blood sugar levels under control most of the day if they begin their day with oats. A type of fiber found in oats beta-glucan has shown beneficial effects in people who have diabetes. Heart-healthy oatmeal is packed with soluble fiber which slows the absorption of glucose from food in the stomach keeping blood sugar levels under control

Nuts:- Recent studies reveal those who eat peanuts every day cut their risk of developing diabetes by as much as 21 %.An ounce a day of walnuts, almonds, or cashews can work wonders. People who eat nuts regularly have lower rates of heart disease than people who don’t eat them. An ounce of nuts can go a long way in providing key healthy fats along with hunger management.

Beans: Studies suggest that eating a cup of beans every day may help people with type 2 diabetes control their blood sugar and also possibly reduce their risk of heart attacks. Beans are recommended for diabetes due to their low glycemic index. Also, they are a rich combination of high-quality carbohydrates, lean protein and soluble fiber that help calm down blood sugar levels.

Egg Whites: Eggs are perfect muscle-building food as they contain the highest  quality protein. Eating egg whites is an excellent option to prevent type 2 diabetes as it is rich in high-quality lean protein and low in carbohydrates.