According to the World Health Organization, over 422 million people worldwide have diabetes, with the majority suffering from type 2 diabetes.

This chronic condition is characterized by high blood sugar levels, leading to various health complications if left unmanaged. The good news is that type 2 diabetes can often be prevented or managed through lifestyle changes, with a key focus on maintaining a healthy diet.

By incorporating specific foods into your daily meals, you can significantly reduce your risk of developing type 2 diabetes. Here are ten healthy foods that can help you on your journey to lower your risk:.

1. Leafy Green Vegetables

Leafy green vegetables, such as spinach, kale, and collard greens, are packed with nutrients and low in calories, making them an excellent addition to any diet.

They are rich in magnesium, which has been shown to improve insulin sensitivity, reducing the risk of type 2 diabetes. Additionally, leafy greens are high in antioxidants, which help protect your cells from damage.

2. Whole Grains

Swap refined grains like white rice and white bread for whole grains like quinoa, brown rice, and whole wheat bread. Whole grains are rich in fiber, which helps regulate blood sugar levels.

They also contain essential vitamins and minerals that promote overall health and reduce the risk of type 2 diabetes.

3. Berries

Blueberries, strawberries, raspberries, and blackberries are not only delicious but also rich in antioxidants, vitamins, and fiber.

The antioxidants in berries help reduce inflammation and improve insulin sensitivity, making them a great choice for preventing type 2 diabetes. Add a handful of berries to your breakfast or enjoy them as a healthy snack.

4. Fish

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have been linked to a reduced risk of type 2 diabetes. Omega-3 fatty acids also help lower triglyceride levels and decrease inflammation in the body.

Aim to incorporate fatty fish into your diet at least twice a week.

5. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are packed with nutrients and healthy fats. They are also high in fiber and protein, making them a filling snack option.

Nuts and seeds have been shown to improve blood sugar control, reduce insulin resistance, and lower the risk of type 2 diabetes when consumed in moderation.

6. Yogurt

Choose plain, unsweetened yogurt to avoid added sugars and artificial flavors. Yogurt is rich in protein, calcium, and probiotics that promote gut health.

Studies have found that regular consumption of yogurt is associated with a reduced risk of developing type 2 diabetes. Enhance the flavor by adding fresh berries or a sprinkle of cinnamon.

7. Legumes

Beans, lentils, chickpeas, and other legumes are excellent sources of fiber and plant-based protein. They have a low glycemic index, meaning they have a minimal impact on blood sugar levels.

Including legumes in your diet can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.

8. Cinnamon

Cinnamon is a flavorful spice that has been used for centuries in traditional medicine. It is known to improve insulin sensitivity and lower blood sugar levels.

Sprinkle cinnamon on your oatmeal, yogurt, or add it to your morning coffee to enjoy its benefits.

9. Olive Oil

Replace unhealthy fats, such as butter and vegetable oils, with heart-healthy olive oil. Olive oil is rich in monounsaturated fats, which can improve insulin sensitivity and reduce inflammation.

Use olive oil in cooking or as a dressing for salads and vegetables.

10. Green Tea

Green tea is a refreshing and hydrating beverage that offers numerous health benefits. It is loaded with antioxidants and compounds that enhance insulin sensitivity and reduce the risk of type 2 diabetes.

Enjoy a cup of green tea in the morning or as an afternoon pick-me-up.

By incorporating these ten healthy foods into your diet, you can reduce your risk of developing type 2 diabetes and improve your overall health.

Remember to consult with your healthcare provider or a registered dietitian for personalized advice and guidance.