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  • Writer's pictureDr. Karuturi Subrahmanyam

What are the Best Foods to Eat to Prevent Diabetes?

Diabetes is a long-term condition that affects how your body uses glucose, a type of sugar that is vital for energy and health. If you have diabetes, your blood glucose levels are too high, which can harm your organs and can cause complications.

The good news is that you can prevent or delay the start of diabetes by making some lifestyle changes, such as being more physically active and eating a balanced diet. Some foods can help lower your blood glucose levels, improve your insulin sensitivity, and reduce inflammation in your body.

Here are some of the best foods you can eat to prevent diabetes:

  • Fatty fish: Fatty fish such as salmon, tuna, mackerel, herring, and sardines are rich in omega-3 fatty acids, which can protect your heart and lower your triglycerides, a type of fat that can raise your blood glucose levels. Omega-3s can also help prevent inflammation, which is linked to diabetes and other long-term diseases. Research has shown that people who ate at least two servings of fatty fish per week had a lower risk of developing diabetes than those who did not.

  • Leafy greens: Leafy green vegetables such as kale, spinach, lettuce, and cabbage are low in calories and carbohydrates, which means they won’t spike your blood glucose levels after eating. They are also high in fiber, which can slow down the absorption of glucose and keep you feeling full longer. Additionally, leafy greens contain vitamins, minerals, antioxidants, and phytochemicals that can boost your immune system and prevent oxidative stress, which can damage your cells and increase your risk of diabetes.

  • Avocados: Avocados are a delicious and creamy fruit that can add healthy fats, fiber, and nutrients to your diet. Avocados are high in monounsaturated fats, which can improve your cholesterol levels and lower your blood pressure. They also contain magnesium, a mineral that can help regulate your blood glucose levels and prevent insulin resistance. Moreover, avocados have a low glycemic index, which means they won’t raise your blood glucose levels too much after eating.

  • Nuts: Nuts such as almonds, walnuts, pistachios, and cashews are a great snack option for people who want to prevent diabetes. Nuts are high in protein, fiber, healthy fats, and antioxidants that can help control your appetite, lower your blood glucose levels, and reduce inflammation. Nuts also contain polyphenols, compounds that can change the composition of your gut bacteria and improve your glucose metabolism.

  • Extra virgin olive oil: Extra virgin olive oil is one of the main components of the Mediterranean diet, which is known to be beneficial for preventing diabetes and other long-term diseases. Olive oil is high in monounsaturated fats and antioxidants that can lower your blood glucose levels, improve your insulin sensitivity, and protect your blood vessels from damage. Olive oil can also enhance the flavor and texture of your salads, soups, and dishes without adding too many calories.

These are some of the best foods you can eat to prevent diabetes. However, remember that moderation is key. Eating too much of any food can lead to weight gain and increased blood glucose levels. Therefore, it is important to follow a balanced diet that includes a variety of foods from different food groups. You should also consult with your doctor before making any major changes to your diet.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital



Phone : 85000 23456

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