10 Foods Proven to Lower Your Risk of Diabetes

Eating a healthy diet is crucial for lowering your risk of diabetes. Certain foods have been shown to help regulate blood sugar levels and improve overall health. Here are 10 foods that can help reduce your risk of developing diabetes.

Table of Contents

1. Leafy Greens
2. Fatty Fish
3. Avocado
4. Berries
5. Nuts and Seeds
6. Greek Yogurt
7. Cinnamon
8. Whole Grains
9. Tomatoes
10. Dark Chocolate
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1. Leafy Greens

Fresh Iceberg lettuce — Image Credit: Shutterstock.

The leafy green isn't iceberg lettuce. You've got options in spinach, kale, and Swiss chard, which are nutritional storerooms for crucial vitamins and minerals your body needs to stay healthy.

And yeah, they come without the sugar loads, offering magnesium and vitamin K that science says could help lower the risk of type 2 diabetes. Mince your leafy green into your stir-fries, smoothies, and salad to enjoy the immense benefits of these anti-diabetic diets.

2. Fatty Fish

salmon fillet — Image Credit: Shutterstock.

Salmon, mackerel, and sardines not only tantalize your taste buds; they are vitality barns of omega-3 fatty acids that have been found to lower the risk of diabetes. Omega-3 fatty acid reduces organ, muscle, and bone inflammation while increasing insulin sensitivity. Consider adding a tasty fish dish to your diet every other week.

3. Avocado

Avocado is a depot of heart-healthy monounsaturated fat and fiber that helps slow digestion so your bloodstream isn't overburdened with sugar. You could make delicious guacamole as a nutritious vegetable dip with avocado or eat it whole. An avocado salad is also yummy!

4. Berries

Berries are sweet treats without all of the baggage of sweet treats. They are packed in rich antioxidants and healthy fiber, which slows down the absorption of glucose that could have pushed blood level sugar to the roof if you were instead dosing on foods stacked with refined sugar.

5. Nuts and Seeds

We adore nuts and seeds for the crunchy feel and yummy natural taste they leave on our palette, but fruits like almonds, chia seeds, and walnuts offer more than their deliciousness. Nuts and seeds are stocked with proteins, fiber, and healthy fat that releases steady energy into the bloodstream, helping control sugar spikes.

6. Greek Yogurt

Greek yogurt in a glass with kiwi on black stone slab — Image Credit: Shutterstock.

You've seen its outline of benefits on your television commercials and supermarket shelves; Greek yogurt is a gift of creamy goodness that stabilizes your sugar level while keeping you fuller for longer.

A scrumptious treat could include adding fresh fruits, like berries, or a honey drizzle while you savor your appetizing Greek yogurt.

7. Cinnamon

cinnamon stick with powder, wood background, sri lankan ceylon cinnamon — Image Credit: Shutterstock.

Looking for a meal that perfectly imitates insulin by quickly transporting sugar from the bloodstream into the cells? Cinnamon is your best shot. Cinnamon can lower blood sugar levels by spiking your body's insulin sensitivity. This helps insulin (the body's hormone responsible for breaking down sugar) be more effective at doing its job.

8. Whole Grains

brown rice — Image Credit: Shutterstock.

While wheat, rye, and barley are some of the bad whole grains to avoid as they could interfere with digestion and nutrient absorption, whole grains like quinoa and brown rice can help lower your risk of diabetes.

Good whole grains, vitamins, minerals, and fiber help regulate blood sugar levels while increasing your body's insulin sensitivity, which is excellent for keeping the sugar level down.

9. Tomatoes

Bright and juicy to sight, tomato is the repertory of lycopene antioxidants associated with a reduced risk of developing type 2 diabetes. A slice of tomato in your salads or sauces as a topping on other delectable meals holds immense benefits.

10. Dark Chocolate

Chocolates are not guilt-free treats, but not when dark and high in cocoa of up to 70%. Dark chocolate has been found to help lower your risk of diabetes, and they do so by reducing the risk of insulin sensitivity. Occasionally relish in the toothsome delight of dark chocolate to keep your blood sugar level under control.

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salmon grilled — Image Credit: Shutterstock.

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