Saturday, May 11, 2024
HomeFactsWhat To Eat To Prevent Diabetes

What To Eat To Prevent Diabetes

Swaps To Use Less Salt

Diabetes | Prediabetes | How To Prevent Diabetes

Salt is used in cooking all over the world. Salt can enhance the flavors of our food, which is part of the reason why we like it so much.

Salt doesnt directly affect blood sugar, but eating less salt is an important part of taking care of your overall heart health.

You can add flavor to food without salt. Cut back on salt and swap in:

  • citrus juice or zest from lemons or limes
  • minced garlic
  • dry herbs and spices
  • salt-free packaged herb and spice blends

Try using fresh or frozen vegetables instead of canned to reduce sodium. If you use canned beans or vegetables, rinse them a few times to get rid of some of the extra salt.

Take a step beyond simple swaps, and consider your holiday meal as a whole. There are several ways you can make your meal more friendly to a type 2 diabetes diet.

The Best Way To Prevent Diabetes And Enhance Life Expectancy

Learning how to eat to prevent diabetes and how to eat if you have diabetes or prediabetes can help you take control of your health.

A diet of vegetables, nuts, seeds, beans, and fresh fruit can prevent and even reverse diabetes while promoting long-term health.

This approach works. In a recent study on type 2 diabetics following this diet, we found that 90% of participants were able to come off all diabetic medications, and the mean HbA1c after one year was 5.8, which is in the non-diabetic range.

Learn more about using these foods to fight diabetes in my book The End of Diabetes. In this book, I outline my plan for preventing and reversing type 2 diabetes using superior nutrition, not drugs.

No one has to have type 2 diabetes, and those with type 1 diabetes can improve their life expectancy, health and quality of life with this plan.

If you know of anyone with diabetes type 1, type 2 or prediabetes it is absolutely essential they read this book it could save their life.

Tell us in the comments:

  • What do you think?
  • Does this information help you understand the best diet for diabetics?
  • What steps have you taken to prevent diabetes?

and receive the Top 10 Foods To Eat And Avoid For Longevity infographic poster!

Simple Steps To Lowering Your Risk

Control your weight

Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven-fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.

Losing weight can help if your weight is above the healthy-weight range. Losing 7-10% of your current weight can cut your chances of developing type 2 diabetes in half.

Get movingand turn off the television

Inactivity promotes type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells. So trade some of your sit-time for fit-time.

Long bouts of hot, sweaty exercise arent necessary to reap this benefit. Findings from the Nurses Health Study and Health Professionals Follow-up Study suggest that walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30%. More recently, The Black Womens Health Study reported similar diabetes-prevention benefits for brisk walking of more than 5 hours per week. This amount of exercise has a variety of other benefits as well. And even greater cardiovascular and other advantages can be attained by more, and more intense, exercise.

Tune Up Your Diet

Four dietary changes can have a big impact on the risk of type 2 diabetes.

Dont smoke

Light to moderate alcohol consumption

Don’t Miss: Cephalic Phase Insulin Release

What To Limit Or Avoid

Try your best to stay away from:

Processed foods, which often have added sugar, fat, and salt. If it comes in cans, boxes, wrappers, and other packaging, itâs probably processed.

Saturated and trans fats, which can boost insulin resistance. These come mainly from animal sources, such as meats and cheese, as well as foods fried in partially hydrogenated oils.

Sweetened drinks, like soda, fruit drinks, iced teas, and vitamin water, which can make you gain weight.

Show Sources

U.S. National Library of Medicine: âEvidence-based diabetes nutrition therapy recommendations are effective: the key is individualization,â âThe DASH Diet and Insulin Sensitivity,â âNutrition therapy recommendations for the management of adults with diabetes,â âDiet and risk of Type II diabetes: the role of types of fat and carbohydrate,â âDairy Products and Prevention of Type 2 Diabetes: Implications for Research and Practice.â

National Institute of Diabetes and Digestive and Kidney Diseases: âPrediabetes and Insulin Resistance.â

Ohio State University: ââIn study, skipping meals is linked to abdominal weight gain.â

American Diabetes Association: âDiabetes Meal Plans and a Healthy Diet,â âDiabetes Superfoods,â âNon-Starchy Vegetables,â âFruits,â âProtein Foods,â âDairy,â âCreate Your Plate.â

American Heart Association: âPolyunsaturated Fat,â âMonounsaturated Fat.â

How Food Is Related To Diabetes

Foods to Eat &  Avoid If You Have Diabetes

As we mentioned before, genetics is one factor that increases the risk of developing diabetes. However, lifestyle plays an important role in the diseases development, as excess body fat and lack of physical activity are potential risk factors.

Nevertheless, in pre-diabetics, sugar from food builds up in the blood, causing high sugar levels as insulin does not easily transport it into cells because of high insulin resistance.

The major problem is around diets rich in refined carbohydrates. Refined carbs are stripped from most fibers, which digest quickly, causing blood sugar spikes.

With most people with diabetes, the body has difficulty lowering blood sugar levels after meals without medications like metformin and other diabetic treatments.

When a person eats more calories than his body needs, it stores in the body as fats, which can make you gain weight, especially around the abdomen.

However, belly fat is an alarm that you have high insulin resistance, which explains weight gain in many people with diabetes.

Check out the latest posts

Read Also: Is Pasta Good For Diabetics

What To Eat And What To Avoid In Diabetes

September 18, 2019byBest Time To Eat

How to Take Care of your Diabetes?

We live in a world where diabetes is a very common word. More than half of the world population suffer from this disorder. Some people say that it is a hereditary disease, while some argue that it depends on our eating habits and lifestyle. The truth is that both these arguments are true.

How much do you know about diabetes? A lot of people might have told you that they are diabetic. Do you think all of them have the same type of diabetes? If so, you are absolutely wrong. There are three main categories of diabetes which are as follows :

  • Type 1 diabetes
  • Maturity-onset diabetes of the young
  • Latent autoimmune diabetes of adults

Eat Healthy On The Go Jo

29. Have a big vegetable salad with low-calorie salad dressing when eating out. Share your main dish with a friend or havethe other half wrapped to go.

30. Make healthy choices at fast food restaurants. Try grilled chicken instead of a cheeseburger.

31. Skip the fries and chips and choose a salad.

32. Order a fruit salad instead of ice cream or cake.

Recommended Reading: Does Metformin Lower Blood Pressure

What Is Type 2 Diabetes What Causes It

Type 2 diabetes is a condition in which blood sugar rises above normal levels. Insulin, a hormone secreted by the pancreas, is responsible for the cell sugar uptake to generate energy. However, in type 2 diabetes, the body becomes insulin resistant . This means the cells fail to uptake glucose or sugar molecules. As a result, you may still feel hungry after a full meal. This leads to overeating, triggering excess insulin production and sugar buildup in the bloodstream.

If you have type 2 diabetes, consuming high GI foods can further deteriorate your condition. Lets understand what glycemic index is in the next section.

Rich In Ingredients Proven To Help Fight Inflammation

Best Foods to Prevent Diabetes [Prevent Diabetes Before It Is Too Late]

Inflammation is the bodys way to protect itself from infection, illness or injury.

However, sometimes inflammation can persist longer than necessary. This is called chronic inflammation, and it has been linked to many serious health problems .

Hummus is packed with healthy ingredients that may help combat chronic inflammation.

Olive oil is one of them. Its rich in powerful antioxidants that have anti-inflammatory benefits.

In particular, virgin olive oil contains the antioxidant oleocanthal, which is believed to have similar anti-inflammatory properties as common anti-inflammatory medicines (


Hummus contains chickpeas, olive oil and sesame seeds , which are proven to have anti-inflammatory properties.

Also Check: Macaroni And Cheese For Diabetics

Missing The Mark On Fruits And Veggies

Just like with fiber, Harris-Pincus worries that Americans are not getting enough fruits and veggies.

Fruits and veggies contain fiber, as well as important phytochemicals and antioxidants that can help with insulin resistance, which is the primary cause of elevated blood sugar,” says Harris-Pincus, “for example, research has shown that specifically eating strawberries and wild blueberries can have a positive effect on insulin resistance.”

Sugar Substitutes And Diabetes

The current belief is that people who need to follow a diabetes diet should avoid added sweeteners of all kinds, including sugar substitutes and artificial sweeteners. Researchers have found that people who consume foods with any form of sweetener typically crave more of these foods, and end up gaining weight.

Your best bet is to begin using fruit to get your sweet fix. By adding fruit to foods, you totally avoid the added sugars and sugar alcohols and get the added benefit of dietary fiber, which is better for blood glucose control.

Of all the alternative sweeteners, stevia is the one I recommend most often, says Ms. Zanini. Its a great natural and zero-calorie option for blood sugar control when added to beverages, hot cereals, and other foods when you are looking for a little sweetness.

Youll have to experiment with stevia, she adds, because it works better with some foods than with others.

One of the best changes anyone with diabetes can make is to switch from white food productswhite bread, white potatoes in any form, and white ricethat can also cause notable spikes in blood sugar to similar products made from whole grains, like multigrain sourdough bread, shredded wheat or sweet potatoes, and roasted red potatoes that still have the skin on.

Recommended Reading: Does Blood Sugar Go Up At Night

Condiments Such As Ketchup Steak Sauce And Barbeque Sauce

We use condiments on our food to give them an extra blast of flavor and we use it on everything including eggs, potatoes, meat, and deli meats, says Rauch. That ketchup on our burger or that barbecue sauce on our chicken both contain sugar and salt. If you are cavalier about the amount you pour on, you could be adding additional calories, sugar, and sodium to your food without even realizing it. Rauch notes that just a single tablespoon of one of the most popular brands of ketchup contains 4g of sugar and 180mg of sodium.

Diabetes Diet Plan For Long


It may ease your mind to know you will be able to incorporate your favorite foods into a healthy diet while being mindful of your diabetes diet goals . Check out our type 2 diabetes diet sheet below for an idea of the variety of delicious and balanced meals that can fit into a diabetic meal plan.

For many people, at least initially, this may seem harder than it should be and thats understandable after all, it can seem very, very challenging to change current eating habits and find the right food rhythm to fit your lifestyle.

You don’t have to go it alone: Seek advice from a registered dietitian or certified diabetes educator who has the right training to help you come up with an individualized meal plan that will help you meet your self-management goals, get the nutrition you need, and show you how you can incorporate some of your favorite foods into your diet so that you continue to enjoy eating.

Hopefully, your doctor has someone on the team, but if not, call your health insurer to ask for the names of a few in-network RD/CDEs.

There are also virtual coaching programs that appear to be effective this means you can get individualized dietary guidance at home or at work. Most health insurance companies will cover the cost of diabetic diet counseling so ask your doctor for a prescription, so cost doesnt hold you back.

Recommended Reading: Type 2 Diabetes Survival Rate

Lots Of Factors Can Contribute To Someone Being At Risk Of Or Diagnosed With Type 2 Diabetes There Are Some Things That You Can Change And Some You Cant Our Tips On Healthy Eating Could Help Reduce Your Risk Of Developing Type 2 Diabetes

Things like your age, ethnicity and family history can all contribute to your overall risk. We also know that having obesity is the most significant risk factor. If you know you have obesity, losing weight is one way you can prevent type 2 diabetes.

And eating a healthy, balanced diet is way great way to manage your weight. Any amount of weight loss can help, research shows losing even 1kg can help to reduce your risk. There are so many different ways to lose weight, so its important to find out what works best for you.

We know that not everyone who is at risk or living with diabetes type 2 diabetes is carrying extra weight. But whether you need to lose weight or not, it is still important to make healthier food choices. Research tells us that there are even certain foods that are linked to reducing the risk of type 2 diabetes.

Here are our top tips for healthier food choices you can make, to reduce your risk of type 2 diabetes.

Fruit Consumption And Diabetes Risk

The researchers asked the participants specifically about these 10 fruits:

  • Apples or pears
  • Prunes
  • Strawberries

After analyzing their data, the researchers found that blueberries were the most effective fruits for preventing diabetes, followed by grapes and apples. Bananas and grapefruit were also good for diabetes prevention.

Strawberries didnt have much of an effect. On the other hand, cantaloupe slightly increased the risk for Type 2 diabetes.

The researchers also discovered that drinking all kinds of fruit juice, including apple, orange and grapefruit juice, was linked to a higher risk of diabetes. Findings also revealed that replacing three servings of fruit juice each week with blueberries helped lower the risk of Type 2 diabetes by 33 percent on average.

Replacing fruit juice with grapes and raisins lowered diabetes risk by 19 percent apples and pears reduced the risk by 13 percent and any combination of whole fruits decreased the risk by seven percent. Replacing fruit juice with oranges, peaches, plums and apricots also had a similar effect.

If you have Type 2 diabetes, your body cant produce enough insulin, the hormone that pulls glucose out of the bloodstream and into your cells to be stored and released later. Without sufficient insulin, blood sugar spikes and falls sharply.

You can lower your risk of developing Type 2 diabetes by reducing your fruit juice consumption and eating more whole fruits instead, concluded Sun.

You May Like: Is Metformin Dangerous

How Do We Get Energy From A Low

There is also confusion among people about carbohydrates. We are told that we get energy from carbohydrates. Now if diabetic patients opt for a low carb diet how will they get energy? The answer to this question is that its true that carbohydrates are the main source of energy but fat and protein are equally important and they can also provide energy. Diabetics who are obese also choose a low-carb diet so their bodies will use the fat and protein from body muscles for energy, leading to weight loss. Therefore diabetics should eat fewer carbs to keep their blood sugar stable.

Eat More Healthy Carbohydrates

What To Eat for Prediabetes

One of the best ways to manage diabetes is to eat more healthy carbohydrates. This means eating whole foods that contain complex carbohydrates, such as: sweet potatoes, brown rice, pasta, quinoa, and sweet potatoes. Complex carbs provide many of the nutrients your body needs to maintain a healthy blood sugar balance and prevent type II diabetes. Additionally, they help you lose weight and control your blood sugar levels. When you eat complex carbs, you also reduce your risk of developing heart disease and stroke.

Don’t Miss: Can Metformin Cause Drowsiness

Track Your Progress: Watch Yourself Succeed With A Few Easy Steps

The best way to stick with your goals and keep building on them is to measure them! Research shows that people who keep track of their food, activity, and weight reach their goals more often than people who dont.

There are lots of free tracking apps for your phone or tablet. Good old-fashioned pen and paper work too. Some people swear by taking photos of everything they eat and drink to keep them accountable.

Has A Low Glycemic Index So May Help Control Blood Sugar Levels

Hummus has several properties that may help control your blood sugar levels.

First, hummus is made mostly from chickpeas, which have a low glycemic index .

The glycemic index is a scale that measures the ability of foods to raise blood sugar.

Foods with a high GI value are quickly digested and then absorbed, causing a sharp spike and fall in blood sugar levels. Conversely, foods with a low GI value are slowly digested and then absorbed, causing a slower and more balanced rise and fall in blood sugar levels.

Hummus is also a great source of soluble fiber and healthy fats.

Chickpeas are rich in protein, resistant starch and antinutrients, which slow down the digestion of carbs .

Fats also help slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream.

For example, research has shown that white bread releases four times more sugar into the blood after a meal than hummus, despite providing the same amount of carbs .


Hummus has a low glycemic index, which means it slowly releases sugar into the bloodstream. This is also aided by the resistant starch, fat and protein it contains.

Recommended Reading: Prognosis Of Diabetes Type 1


Popular Articles