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10 Best Foods That Will Help You Prevent Diabetes

10 Best Foods That Will Help You Prevent Diabetes

Diabetes is a widely increasing disease and it’s really scary, counting millions of American diabetics who make nearly 10% of the population, according to the National Diabetes Statistics Report.

Even worse, more than two hundred thousand of individuals with diabetes are under the age of 20! And the number is expected to double by 2030, according to WHO (World Health Organization).

Fortunately, it is possible to prevent and treat diabetes without prescription drugs. To do so, here are the best 10 foods you can eat to prevent and treat this terrible disease.

10 Best Foods That Will Help You Prevent Diabetes© healthsfitness.com

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1. Apples

Apples© Lifehacker Australia

Although this fruit is often portrayed as the forbidden fruit, it is actually super healthy. Apples are sweet but not too sweet, which makes them ideal for diabetics.

In fact, according to a study from the Harvard School of Public Health, participants who consumed 5 or more apples per week had 23% lesser risk of developing type 2 diabetes than those who didn’t.



2. Blueberries Can Lower Your Risk of
Type 2 Diabetes

Blueberries Can Lower Your Risk© pixabay

Blueberries are a member of the family of fruits containing flavonoids, antioxidants known for their amazing health benefits. However, the thing that makes blueberries outstanding is a particular type of antioxidant called anthocyanins, which is actually responsible for their blue color.

Researchers from the United States, UK, and Singapore have found, through a study involving almost 200,000 individuals, that eating blueberries instead of drinking fruit juice had reduced the risk of type 2 diabetes by 33%, which ranks as the highest percentage of all other fruits in the study.



3. Broccoli Can Reverse Heat Damage in Diabetics

Broccoli Can Reverse Heat Damage in Diabetics© Simply Recipes

You should have listened to your mother when she used to tell you that you need to finish the entire broccoli on your plate, but don’t worry, it’s never too late.

Broccoli contains sulforaphane, a compound that can help reverse damage to the blood vessels and heart for people with diabetes, according to research from Warwick Medical School.

During the study, researchers discovered a reduction in the amount of reactive oxygen species (ROS), which in high amounts, can damage the human body’s cells. It was found that sulforaphane reversed the ROS increase by 73%!



4. Carrots Can Treat Diabetes even in People with Genetic Predisposition for the Disease

Carrots Can Treat Diabetes© pixabay

Carrots are a great source of vitamin A that’s made from beta-carotene. Reports from the journal Human Genetics state that the antioxidant beta-carotene can decrease the risk of type 2 diabetes for individuals who are genetically predisposed to this disease.

Researchers compared the genome of individuals with diabetes to those without the disease, and the results were that about 60% of Americans have two copies of a gene variant that’s linked to an elevated risk of developing type 2 diabetes. Moreover, a high amount of beta-carotene was linked to lower blood sugar levels in people who carried two copies of the gene.



5. All Hail Kale

All Hail Kale© pixabay

Kale has become increasingly popular in the last few years, obviously, for a very good reason. Kale can provide you with more than 100% of the recommended daily intake for vitamins A and K, moreover, this powerful green leafy veggie is linked to a decreased risk of type 2 diabetes.

Researchers have found that eating one and a half serving of green leafy vegetables, including kale, every day can reduce the risk of type 2 diabetes by 14%.



6. Dried Cranberries are a Great Source of
Fiber for Diabetics

Dried Cranberries are a Great© Conscious Eatery

Sweetened dried cranberries, such as blueberries, have been proven to lower levels of insulin for individuals with type 2 diabetes.

Fiber is a necessary component lacking in the diet of many people who suffer from this disease, so dried cranberries can be a great option to include fiber into their diets since these dried berries are high in fiber and low in sugar. This can help regulate blood sugar levels in the body.



7. Red Grapefruit Can Increase Good
Cholesterol for Diabetics

Red Grapefruit Can Increase© pixabay

Red grapefruit is well known for its juiciness, sweetness, and ruby red color. This yummy fruit can help increase HDL cholesterol (or good cholesterol) for individuals with diabetes.

Several studies have shown that drinking or eating a half cup of grapefruit juice per day can significantly improve HDL cholesterol. Moreover, according to research from the University of California, grapefruit juice can help decrease glucose levels as effectively as prescription drugs!



8. Avocados Lower the Risk of
Developing Type 2 Diabetes

vocados Lower the Risk of Developing© California Avocado Commission

We all know that avocados are a great source of healthy unsaturated fats, but it seems that they also decrease the risk for diabetes.

According to a study published in The American Journal of Clinical Nutrition and other health pages, women who consumed the largest amounts of healthy fats, like the ones found in avocados, had 25% lesser risk of developing type 2 diabetes than those who ate the least amount of healthy fats.



9. Red Onions Lower Glucose Levels in Both
Type-1 and-2 Diabetics

Red Onions Lower Glucose Levels© sanjeevnitoday.com

You might be surprised to find out that red onions can help prevent diabetes, but it’s so true. Why red onions? Because the red variety contains more antioxidants than the white and yellow ones. Moreover, they have a high content of the flavonoid quercetin, which is known to promote heart health.

According to a study published in the journal Environmental Health Insights, eating red onions can help decrease glucose levels in both type 1 and type 2 diabetics.



10. Tomatoes Help Prevent Heart Attack
and Stroke in Diabetics

Tomatoes Help Prevent Heart Attack© pixabay

Tomatoes are another great way to lower the risk of heart attack and stroke for people with diabetes. This red food contains two powerful antioxidants: beta-carotene and lycopene, which can lower blood pressure by acting as a blood thinner in the body.

According to a study published in the International Journal of Food Sciences and Nutrition, individuals with type 2 diabetes who consume 200 grams of raw tomatoes every day for two weeks had lower blood pressure.



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