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Top 10 Foods to Prevent Diabetes
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Top 10 Foods to Prevent Diabetes

Do You Have Pre-Diabetes? The Ten Best Foods to Prevent Diabetes

Are you pre-diabetic? The National Institute of Health estimates that 79 million American adults are at risk for type 2 diabetes in the near future. If you have pre-diabetes—as this condition is called—there’s good news: you still have time to reverse your symptoms, and prevent type 2 diabetes.

In fact, the best time to treat diabetes with a healthy diet is before you’ve developed it. If you already have diabetes, however, you can still reverse your symptoms and control your blood sugar naturally by eating right. Whether you’ve been warned by your doctor that you’re at high risk for diabetes, or you simply want to eat for optimum health, here’s a list of ten of the best foods to prevent diabetes.

1. Organic, pasture-raised meat

A diet rich in quality protein can help you manage your blood sugar levels. Meat is an excellent source of complete protein, but it’s only as healthy as the animal it came from. This is why you should switch to organic, pasture-raised chicken, beef, and pork. These animals have been raised without dangerous antibiotics or hormones.

Conventional, factory-farmed animals usually subsist on GMO corn and soy meal, which causes sickness and necessitates dosing them with harmful antibiotics. Grass-fed or pasture-raised animals eat a natural diet (and live a better life). Grass-fed meat has actually been found to be leaner and more nutritious than factory meat, and has a higher content of healthy omega-3 fats.

2. Wild-caught salmon

Wild-caught salmon is another excellent source of high-quality protein. It also provides plenty of omega-3 fats, which most Americans don’t eat enough of. Again, if you can, it’s well worth it to spend the extra time and money on wild-caught, instead of farmed salmon. Wild fish eat a more natural diet, which results in higher-quality meat that’s less likely to contain dangerous contaminants. In addition, many wild salmon runs are more sustainably-managed than fish farms, so you’re healing your body and our oceans.

3. Unrefined coconut oil

Conconut Oil

New research indicates that healthy fats like coconut oil are crucial for preventing, and reversing, diabetes. For diabetes sufferers, or pre-diabetics, dietary fat is necessary for regulating blood sugar, as it helps your body process carbohydrates safely. In fact, consuming a moderate amount of coconut products—specifically coconut oil—may actually prevent obesity.

Coconut oil is a highly stable fat for cooking, and actually contains fatty acids with natural antibacterial properties. Including coconut oil in your diet can fight inflammation and prevent infection.

4. Extra-virgin olive oil

Extra-virgin olive oil, or EVOO as it’s sometimes called, is another gold-star healthy fat for diabetics or pre-diabetics. Olive oil is full of monounsaturated fat, which could help lower cholesterol and blood pressure.

To get all the nutritious benefits of EVOO, consume it at room temperature instead of cooking it. Olive oil has a very low burn point, which means cooking damages its healthy properties. Instead, drizzle olive oil over your salads, in hummus, or on any gluten-free or sprouted-grain bread.

5. Greek yogurt

Although not everyone tolerates dairy, all-natural, plain, full-fat Greek yogurt is an exception that could help you prevent type 2 diabetes. What’s the difference? Yogurt is full of healthy probiotics, which aid digestion and fight the bad bacteria that can overwhelm your system. Greek yogurt is strained, so it has an extra-creamy texture and more nutrition.

Make sure you buy all-natural, organic Greek yogurt, which is free of hormones or antibiotics. Skip the skim and grab full-fall yogurt for a dose of nutritious fat that will help keep your blood sugar low. And never buy yogurt with added sweeteners.

6. Chickpeas

If you’re not eating chickpeas (a legume and known superfood), to prevent diabetes, now is the time to start. They’re rich in protein, fiber, and essential vitamins and minerals and could even prevent heart disease or some types of cancer. Once you get the hang of cooking with chickpeas, you’ll probably find yourself adding a couple handfuls to soups, stews, or even making your own hummus!

For the immense nutrition they provide, chickpeas are extremely cheap, so make sure to have some of this tasty superfood on hand!

7. Quinoa

Great news: to prevent diabetes, you don’t have to cut carbs entirely out of your diet. Quinoa, for example, is an excellent source of carbohydrates for diabetics or pre-diabetics.

This tasty “grain” from South America isn’t a grain at all, but a seed packed with B vitamins, essential minerals, and even protein. Quinoa is one of the highest-protein starches you can buy. It’s also easy to cook and gluten-free, so you can enjoy it as a side dish in place of unhealthy refined carbohydrates. What’s not to love?

8. Pure stevia

To prevent diabetes, the first thing you need to do is get rid of the refined sugar in your diet. And don’t just switch to artificial chemical sweeteners... they can be just as bad for your blood sugar as bleached cane sugar.

Luckily, there’s a safe and natural alternative for when you’re craving something sweet: all-natural, green-leaf stevia. It contains 0 grams of sugar, and doesn’t go through the same dangerous refining process that artificial sweeteners do. It’s also much, much sweeter than sugar, so you can use much less to get the sweetness you desire.

9. Dark leafy greens

To lower your blood sugar and prevent diabetes, make sure you’re eating plenty of leafy greens—like kale, spinach, collards—every day. Leafy greens also promote heart, brain, and blood health!

So what’s the best way to get maximum taste, freshness, and nutrition from your veggies, at a lower cost?

Learn to shop for organic, leafy greens that are in season in your area. Why? They are more nutritious, more flavorful, and usually more cost-effective. You’ll get more nutrition, and more taste, for your dollar. If you’re still learning what’s in season, check out your local farmer’s market for the freshest choices at better prices.

10. Raw nuts

We’ve covered the importance of protein and healthy fats for lowering your blood sugar. Raw, organic nuts are a perfect, quick source of these vital nutrients. In addition to protein and omega-3 fats, nuts contain a variety of healthy minerals. For example, one Brazil nut offers your entire daily requirement for selenium, a mineral that many Americans are deficient in.

Make sure you stick to raw, organic nuts. Roasted nuts often have high levels of chemically-refined salt, and the roasting process can make their fats less nutritious. And go organic to avoid pesticides and toxins.

Need help incorporating these 10 foods into your diet?

»Get done-for-you meal plans and start controling your blod sugar, health, and life, naturally. 


Annette Walters
I lost 35 lbs at first now a year later I,m starting to regain. What can I do to restart my weight loss?
Erin Miccichi
So excited to add some healthy foods to my already healthy l grocery list 😃
Maria  Hughes
I was pre diabetic, cutting out my carbs I controlled and my A1c is normal 5.5 from initially 7.2, I lost 20 pounds but according to my doctor I need to loose 20 more pounds, she recommended the book. I order it.
Brenda Hunter
I can admit I eat many of these recommendations. I have a father and many in family with this disease. I am please to have diabetes.
You can select PRINT, change printer to Pdf. and save to whatever file you wish.
Beverly  McKibban
Great article!!! is there a way to print any of these articles with out the overlap of lines at the beginning of each page? I never had this problem and do a lot of computer printing. THANKS AGAIN FOR THE INFO!!!!!
Monica Manganelli
What foods can reverse fatty liver?