10 foods for preventing diabetes

Diabetes is usually described as the inability of our body to properly store and control blood sugar levels. When our body is not able to accomplish this task, we have to manage the disease through dietary manipulations. Some foods are full of necessary nutrients that help to control blood sugar levels and also protect your heart. The disease can also be responsible for heart ailments. Researches prove that people who have this disease are twofold as likely to suffer from various heart problems. These ten foods below can help you fight against the disease and the problems associated with it.


Fish contains Omega 3 fatty acids which are responsible to lessen the possibility of heart disease by lowering LDL cholesterol and trigycerides.

Leafy vegetables

Vegetables are one of the most essential diabetes foods and are rich in fiber, minerals like potassium, calcium, iron and vitamin B and C. They contain nutritious carbohydrates in form of fiber and are also low on calories. Vegetables such as green beans, broccoli, cabbage, cauliflower, radish greens, lettuce and spinach if consumed regularly could benefit diabetics to a great extent concerning their health and well being.

Dietary Fiber

Fiber is undoubtedly the most important nutrient for a patient suffering from diabetes. Fiber helps to decrease cholesterol and control blood sugar levels. Foods which provide us with abundance of fiber are vegetables, fruits, whole grains like broken wheat, wheat bran, wheat germ, oats, millets, barley and sprouts.


One medium sized apple usually contains about 5 grams of fiber. Important compounds such as Quercitin and Phytonutrients that are found in apples lower the threat for diabetes, as well as, heart disease.

Nuts and Oilseeds

Nuts are considered to be the best low carbohydrate snack. They are rich in monounsaturated fatty acids, Vitamin E and Omega 3 fatty acids. Nuts help to protect our heart. They have anti-atherogenic effects and also help to reduce LDL cholesterol. Diabetics must consume nuts and oilseeds like walnuts, almonds, peanuts, flax seeds, pistachios and sesame seeds.


Only a small amount of vinegar, if consumed with a meal, helps to lower the blood glucose level. Acetic acid present in vinegar prevents the activities of carbohydrate-digesting enzymes. With the existence of vinegar in our intestines, some starches and sugars pass through without getting digested and so there is a much less effect on blood sugars. A recent study revealed that people who consume a little bit of vinegar just before lunch and dinner have the ability to lose about two pounds over a period of only two weeks.


Legumes supply us with fiber and protein, and also contain important compounds like Saponins and Phytonutrients which are beneficial for our health. Fiber and protein help in improving glycemic control and losing weight. Saponins help in lowering blood sugar levels and cholesterol.


Yogurt contains both high-quality protein and carbohydrates and therefore, it is great for preventing or slowing a rise in blood sugar. Studies also prove that a diet rich in calcium from yogurt is related to a much reduced danger of type 2 diabetes. Always be sure to purchase nonfat or low-fat brands. Fat-free Greek yogurt is a better choice due to the fact that it contains twice as much protein as nonfat yogurt.

Citrus Fruit

Citrus fruits are very rich in vitamin C. According to recent studies, people suffering from diabetes usually have low levels of vitamin C in their bodies and therefore citrus fruit packed with antioxidant is a fantastic snack choice. You will surely get vitamin C from a pill, but since citrus fruit is high in fiber and low in fat, it is a better choice.

Egg Whites

Egg whites containing high-grade lean protein and low carbohydrates are another nutritious choice for preventing or controlling diabetes. Approximately 16 calories and 4 g of high-quality protein are present in one large egg white is ideal for controlling blood sugar levels and also for losing weight.

Since all of us are different, therefore, what works for one person might not work for another. It is very essential to be aware of the overall guidelines for consuming the diabetes foods and then experimenting on how your blood sugar levels are affected by them.