Diabetes is a chronic disease that affects millions of people worldwide. It results in high blood sugar levels, which can damage various organs such as the kidneys, eyes, and nerves.

Although genetics and lifestyle factors play a role in the development of diabetes, research has shown that making dietary changes can significantly reduce the risk of developing this disease.

30 Foods that Help Reduce Your Risk of Diabetes

Here are 30 foods that research has shown can help reduce the risk of diabetes:.

1. Berries

Berries such as blueberries, strawberries, and raspberries are packed with antioxidants and fiber, which can improve blood sugar control and reduce the risk of diabetes.

2. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are low in calories and high in nutrients and fiber, making them an excellent addition to a diabetes-protective diet.

3. Nuts

Nuts such as almonds, pistachios, and peanuts are high in healthy fats, protein, and fiber. They can improve blood sugar control and reduce the risk of diabetes when eaten in moderation.

4. Whole Grains

Whole grains such as brown rice, quinoa, and whole wheat bread are rich in fiber and nutrients. They can improve insulin sensitivity and reduce the risk of diabetes.

5. Sweet Potatoes

Sweet potatoes are high in fiber and antioxidants, which can help improve blood sugar control and reduce the risk of diabetes.

6. Tomatoes

Tomatoes are packed with lycopene and other nutrients that can help improve blood sugar control and reduce the risk of diabetes.

7. Legumes

Legumes such as lentils, chickpeas, and black beans are rich in protein, fiber, and other nutrients. They can improve blood sugar control and reduce the risk of diabetes.

8. Cinnamon

Cinnamon has been shown to improve insulin sensitivity and lower blood sugar levels. It can be easily added to meals and drinks to help reduce the risk of diabetes.

9. Turmeric

Turmeric is a spice that has anti-inflammatory and antioxidant effects. It can improve insulin sensitivity and reduce the risk of diabetes when consumed regularly.

10. Garlic

Garlic has been shown to have blood sugar-lowering properties, making it an excellent addition to a diabetes-protective diet.

11. Olive Oil

Olive oil is high in healthy fats and antioxidants. It can improve blood sugar control and reduce the risk of diabetes when consumed in moderation.

12. Dark Chocolate

Dark chocolate is high in antioxidants and flavonoids, which can improve insulin sensitivity and reduce the risk of diabetes when consumed in moderation.

13. Fish

Fish such as salmon, tuna, and mackerel are high in omega-3 fatty acids, which can improve insulin sensitivity and reduce the risk of diabetes.

14. Yogurt

Yogurt is high in protein and probiotics, which can improve blood sugar control and reduce the risk of diabetes when consumed in moderation.

15. Eggs

Eggs are an excellent source of protein and healthy fats. They can be included in a diabetes-protective diet when consumed in moderation.

16. Avocados

Avocados are high in healthy fats and fiber. They can improve blood sugar control and reduce the risk of diabetes when consumed in moderation.

17. Mushrooms

Mushrooms are low in calories and high in antioxidants. They can improve insulin sensitivity and reduce the risk of diabetes when consumed regularly.

18. Fenugreek

Fenugreek is a spice that has been shown to improve blood sugar control and insulin sensitivity. It can be easily added to meals and drinks to help reduce the risk of diabetes.

19. Apple Cider Vinegar

Apple cider vinegar has been shown to improve insulin sensitivity and lower blood sugar levels. It can be added to meals and drinks to help reduce the risk of diabetes.

20. Green Tea

Green tea is high in antioxidants, which can improve insulin sensitivity and reduce the risk of diabetes when consumed regularly.

21. Broccoli

Broccoli is low in calories and high in nutrients and fiber. It can improve insulin sensitivity and reduce the risk of diabetes when consumed regularly.

22. Brussels Sprouts

Brussels sprouts are low in calories and high in fiber. They can improve insulin sensitivity and reduce the risk of diabetes when consumed regularly.

23. Onions

Onions are high in antioxidants and have blood sugar-lowering properties. They can be easily added to meals and drinks to help reduce the risk of diabetes.

24. Berberine

Berberine is a natural substance that has been shown to improve insulin sensitivity and lower blood sugar levels. It can be found in supplements or in certain herbs such as goldenseal and Oregon grape.

25. Chia Seeds

Chia seeds are high in fiber and protein. They can improve blood sugar control and reduce the risk of diabetes when consumed regularly.

26. Black Tea

Black tea is high in antioxidants, which can improve insulin sensitivity and reduce the risk of diabetes when consumed regularly.

27. Red Wine

Red wine is high in antioxidants and flavonoids, which can improve insulin sensitivity and reduce the risk of diabetes when consumed in moderation.

28. Flaxseeds

Flaxseeds are high in fiber and omega-3 fatty acids. They can improve blood sugar control and reduce the risk of diabetes when consumed regularly.

29. Ginger

Ginger has anti-inflammatory and antioxidant effects. It can improve insulin sensitivity and reduce the risk of diabetes when consumed regularly.

30. Watermelon

Watermelon is low in calories and high in fiber and antioxidants. It can improve blood sugar control and reduce the risk of diabetes when consumed in moderation.

Conclusion

Incorporating these 30 foods into your diet can help reduce the risk of diabetes and improve blood sugar control. It’s important to note that diet alone isn’t the only factor that contributes to the development of diabetes.

Other lifestyle factors such as physical activity and stress management also play an essential role in disease prevention.