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15 Superfoods to Prevent Diabetes

Updated on February 16, 2018

Foods to Prevent Diabetes

Eating the right foods can help you to prevent diabetes so that you can enjoy life
Eating the right foods can help you to prevent diabetes so that you can enjoy life | Source


Diabetes affects a lot of people around the world. In the United States, the incidence of this disease is growing with each passing day.

However, the good news is that diabetes is easily preventable if you eat the right foods.

What are some of the foods to eat to prevent diabetes?


A study carried out at the University of Toronto in Canada and published in Diabetes Care in 2004 suggests that eating high –fiber cereal can help to lower insulin production, as well as reduce the levels of glucose in the blood, thereby helping to reduce one’s risk of developing diabetes.

Therefore, make it a habit to consume a bowl of natural wheat porridge, brown-rice porridge, ground-corn porridge, sorghum, or millet porridge every morning. And then for your supper, eat a bowl of boiled brown rice with stew, cooked wheat with gravy, or sorghum and stew.

Eat Fresh Mangoes

A study conducted at the Illinois Institute of Technology’s Center for Nutrition Research in Chicago and published in the Journal of Nutrition suggests that consuming mangoes helps to control blood sugar levels, thereby preventing type 2 diabetes. Additionally, eating mangoes prevents the loss of beneficial bacteria in the intestines (which occurs when one eats a diet high in fat), thereby preventing obesity-related type 2 diabetes.

So, consume one fresh mango, or drink a glass of fresh mango juice, after you take your breakfast. Alternatively, eat your high-fiber cereal breakfast or porridge with slices of fresh mango. Then, after you take your lunch and supper, eat one fresh mango or drink a glass of fresh mango juice.

Eat Fresh Blue Berries Often

A study conducted at the Harvard Medical School and published in the British Medical Journal in 2013 suggests that blueberries are very effective in preventing diabetes. Therefore, blend a large quantity of fresh berries and drink two glasses of the juice after every meal.

Consume Fresh Grapes Regularly

A study carried out by researchers from the Harvard Medical School suggests that eating grapes can help one to reduce his or her risk of getting diabetes. So, choose to eat a handful of grapes after you take your breakfast every day.

Eat Tangerines

Research conducted at the University of Western Ontario in Canada has shown that eating tangerines can reduce your risk of getting diabetes.

So, when you have your breakfast of wheat porridge or corn flour porridge, eat your bread with half a tangerine. Or, eat your oats and bran bread or wheat bread with one tangerine. Additionally, eat one or two tangerines after you have your supper.

Eat Fresh Apples

A study conducted in Finland suggests that eating apples can reduce one’s risk of developing diabetes by 20%. So, choose to consume one fresh apple together with whatever snack you have in the afternoon. And then eat another one every evening before you go to bed.

Eat A Handful Of Nuts Every Day

A team of researchers from a number of countries across the globe have revealed that eating about 20 grams of nuts, that is approximately a handful of nuts, can reduce one’s risk of developing diabetes by about 40 %.

So, sprinkle a handful of roasted peanuts in your porridge or on your oats when you are eating your breakfast. And eat a handful of raw almond nuts after you have your lunch. Furthermore, choose to eat a handful of Tigernuts or pistachio nuts in the evening after you take your dinner.


A study conducted in 2008 and published in the American Journal of Clinical Nutrition revealed that women who ate high amounts of good fats, such as the fats found in avocados, were 25 % less likely to develop type 2 diabetes than women who do not consume avocados.

So, eat 1 slice of bread with 2 medium- slices of avocados instead of with jam, marmalade, or butter. Or, eat ½ a cup of cooked rice with 3 large slices of avocados. And eat ½ a cup of pasta with 3 large slices of avocados.

Green Leafy Vegetables

Do you like adding spinach to your diet when you are cooking? Do you love eating lettuce stew, kontomire stew, lettuce leaves, kale, and other green leafy green vegetables?

If you don’t, you might consider changing your attitude towards these green leafy vegetables, if you want to prevent type 2 diabetes because according to research eating 1½ servings of green leafy vegetables every day can help you to reduce your risk of developing type 2 diabetes by 14 %.

Eat ½ A Teaspoon Of Cinnamon Every Day

According to a study conducted at the Human Nutrition Research Center in Maryland in the United States, eating ½ a teaspoon of cinnamon every blessed day can make one’s cells more sensitive to insulin. Consequently, the cells are able to efficiently absorb sugar from the blood, thereby reducing that person’s risk of developing diabetes.

So, drink cinnamon tea every morning with your breakfast instead of drinking coffee or chamomile tea. Alternatively, you may choose to take it last thing in the day before you go to bed.


Legumes contain a low amount of fat and also a low amount of calories. Additionally, legumes contain a high amount of fiber and a high amount of protein.

Therefore, consuming legumes does not significantly increase the amount of sugar in the blood and, therefore, does not increase one’s risk of developing diabetes. Additionally, the fiber in legumes slows down the release of glucose into the blood, thereby preventing blood sugar spikes.


A study carried out at Tufts University has revealed that dark chocolate makes the cells of the body more sensitive to insulin, thereby improving the efficiency with which the cells of the body absorb sugar from the blood, thereby decreasing one’s risk of developing diabetes.

However, do not over indulge because chocolate contains fat and calories and so eating too much of it can increase your chances of developing diabetes. So, once in a while, let’s say three times in a month, enjoy a bar of chocolate.

Take Vinegar Before You Eat

A study carried out at Arizona State University suggests that consuming two tablespoons of ordinary vinegar before eating two meals can reduce blood sugar levels by up to 50 %. So, before you eat your lunch and supper every day, mix two tablespoons of vinegar with water and drink it.


Research carried out at the University of Cambridge has revealed that consuming a large amount of yoghurt can reduce one’s risk of developing type 2 diabetes by 28 %.

So, drink 5 cups of yoghurt in the morning after your breakfast, drink five cups in the afternoon with your snack or lunch, and then three cups after your supper.

Pumpkin Seeds

These seeds contain a moderate amount of calories— ¼ of a cup of the seeds contains 160 calories—and a low amount of carbohydrates and so don’t raise the blood sugar level when you consume them.

So, throw a handful of the seeds over your salad when you are eating rice and salad, or crush it and sprinkle it over your oatmeal when you are taking your breakfast, or eat it with two fingers of bananas or wheat bread.

To preserve the healthy fats in the seeds so that you can get the most out of it, eat the seeds raw. Additionally, soak the seeds in water and dry them before you consume them so that the important nutrients that help to prevent diabetes will become available to you when you consume it.


Some of the foods that you can eat to prevent diabetes are cereals, grapes, apples, nuts, avocados, green leafy vegetables, cinnamon, chocolate, yoghurt, and pumpkin seeds

Foods to Prevent Diabetes

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© 2017 Isaac Nunoofio


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