8 Foods That Prevent Diabetes (and 5 That Raise Your Risk)
Updated: Aug. 09, 2019
Supercharge your meals with things like spinach and almonds—and skip the bacon.
Prevents diabetes: Apples
An apple a day can keep diabetes away! Apples (especially green ones) are naturally low in sugar and high in fibre. They help to balance blood sugar and keep you full. Try dipping apple slices in unsweetened almond butter or adding some to your morning oatmeal for a tart treat.
Prevents diabetes: Spinach
To help prevent diabetes, look for fresh foods that are low in carbs like spinach. While even veggies have carbs, spinach is one of the lowest and is rich in fibre and antioxidants. Prep some hearty spinach salads for your lunches for the week or toss some fresh spinach in your morning smoothie to start the day off right.
Prevents diabetes: Almonds
Do you crave salty, crunchy snacks in the afternoon? Beat that 4 p.m. slump and avoid the work vending machine by keeping lightly salted almonds in your desk drawer. Almonds are high in healthy fats and fibre to keep you full and crush cravings. Having a small serving of nuts (like this trail mix) can prevent you from snacking later on.
Prevents diabetes: Black beans
While beans can be high in carbs, a small portion is worth it for their high amounts of fibre and protein. Eating high-fibre foods like beans can balance your blood sugar and prevent heart disease. Whip up an easy, healthy dinner tonight with this black bean burger recipe.
Prevents diabetes: Lentils
Break out the slow cooker—it’s lentil soup night! Lentils are incredibly high in fibre to keep your heart healthy and digestive tract moving along. A bowl of lentil soup is low in calories and will keep you full all night long, too.
Prevents diabetes: Blueberries
Blueberries are a tasty superfood that can prevent just about any disease. That’s because they’re rich in antioxidants and vitamins for a healthy body and glowing skin. They’re also low in natural sugar, so they can satisfy your sweet cravings without spiking your blood sugar. Try whipping up your own healthy dessert like this wild blueberry sorbet.
Prevents diabetes: Carrots
Carrots won’t just help your eyesight—they’ll prevent diabetes as well! Carrots are low in carbs and starch while providing natural sweetness. They’re rich in fibre and vitamins A and C to keep you healthy and balance blood sugar. Try roasting carrots for an easy side dish.
Prevents diabetes: Whole wheat pasta
Just because you’re watching your carbs doesn’t mean you have to give up one of life’s greatest pleasures—fresh pasta! Skip white pasta and opt for whole-grain varieties to keep the fibre and nutrients.
Raises your risk of diabetes: Corn
Like white potatoes and peas, corn is a starchy vegetable that is naturally high in carbs. It is also lower in nutrients compared to other veggies. If you’re focused on preventing diabetes, ditch the corn on the cob and opt for an equally tasty side dish like this whole-wheat salad.
Raises your risk of diabetes: Jarred Sauce
Processed foods like jarred tomato sauce are usually high in salt and sugar to preserve them. Look for low-sugar sauces or make your own at home. Homemade tomato sauce is bursting with flavour and nutrients! No time to stand over the stove? Try this simple slow-cooker tomato sauce recipe.
Raises your risk of diabetes: Bacon
We’re sorry to be the bearers of bad news, but bacon is not the best choice if you’re looking for a diet to prevent diabetes. Bacon is high in salt and saturated fat, so lighten up your breakfast sandwich and make this Toasted Western Sheet Pan Egg recipe.
Raises your risk of diabetes: Fried food
It’s no surprise, but fried foods can put you at a higher risk for diabetes because of their high levels of fat: salt and sugar. However, that doesn’t mean you can’t enjoy a decadent meal sometimes. Ditch the chicken fingers and fries for fresher and yummier options like homemade turkey nuggets and sweet potato and zucchini hash.
Raises your risk of diabetes: Plain bagel
If your go-to breakfast has always been a plain bagel with cream cheese, know that there are healthier, more flavourful options ready for you to try! White bread has been stripped of its nutrients and fibre, so it will spike your blood sugar.
Next, check out easy ways to upgrade your breakfast.
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