Foods for LIFE

What Are the Top 10 Best Foods to Help Prevent or Manage Type 2 Diabetes?

Did you know that more than 1.2 million Australians have type 2 diabetes, and over 500,000 of us are living with silent, undiagnosed type 2 diabetes, often taking up to 7 years before receiving a diagnosis? However, it’s empowering to know there are many foods you can enjoy, alongside lifestyle changes, which reduce your risk of developing type 2 diabetes, whilst also boosting your health and longevity. Research on the traditional Mediterranean diet has proven its benefits over several cardiovascular risk factors, and specifically on diabetes

Here are our top 10 best food options to prevent or manage type 2 diabetes:

Fish

Fish of any kind is a healthy lean protein, and it often contains anti-inflammatory omega-3 fatty acids. Consider combining wild-caught salmon with some asparagus and sliced lemon because those have fibre and vitamin C to prevent glucose levels from rising.

Beans

Beans are the nutritional superstar that can be added to so many meals. They offer healthy carbohydrates, a powerhouse of nutrients and are a great source of protein. Munch on edamame, add black or red kidney beans to your soups or use hummus and veggies as snacks while on the go, too!

Salads

Vegetables are part of a healthy lifestyle and have nutrients and antioxidants your body craves. Add tons of leafy greens as your base and load up with your choice of colourful vegetables. Using olive oil with lemon as your go-to dressing. Olive oil balances blood sugar levels and the bioactive polyphenol compounds are highly anti-inflammatory with antioxidant properties. Add fish, beans or nuts and seeds for the perfect combination of foods to help prevent or manage type 2 diabetes.

Nuts and Seeds

Many people eat steel-cut oats for breakfast and pair it with fruit. However, your body processes that quickly, so it’s best to add a protein source. Nuts and seeds are a great choice because they are an excellent source of vitamins, minerals and healthy fats. You improve your insulin sensitivity when you include them. They are low in carbohydrates so they won’t spike blood sugars as other foods might. Nut butters can be beneficial, too.

No-added Sugar Beverages

Beverages are often consumed with your meals, and drinks with a high sugar content can force your body to work harder. To keep your blood sugar levels stable, it’s best to avoid drinks that add sugar, like soft drinks, fruit juices and flavoured coffee drinks. Instead, drink water, perhaps with a squeeze of lemon or lime, coffee or tea.

Whole Wheat Bread

Experts warn that bread can have hidden sugars inside. However, whole-wheat bread has a lot less. Just make sure the first ingredient shown is 100 per cent whole wheat flour. You also get fibre, and it doesn’t spike blood sugar like white bread can.

Fruits

Fruit contains natural sugars, which help you get that “sweet” taste you crave. Pears are a fibre-rich fruit and can reduce glucose spiking. Berries are also ideal because they’ve got antioxidant properties, are high in bioactive compounds and have been shown to prevent many chronic conditions as well as improving cognitive function.

Green Tea

Studies have shown that green tea can reduce your risk of develop[ping type 2 diabetes. One study in Japan found that consuming 6 cups of green tea a day were 33% less likely to develop type 2 diabetes than those who drank just one cup of green tea per week. Green tea has also been shown to be highly beneficial in managing type 2 diabetes, by reducing fasting glucose levels and a reduction in A1C. The powerful antioxidants in green tea have also been shown to reduce cancers, cardiovascular disease, improve dental health, cognitive function, arterial health and blood pressure.

Dairy

Some studies show that dairy could prevent type 2 diabetes because it contains vitamin D, calcium, magnesium, phosphorus, zinc, riboflavin, vitamin B12, protein and fats. A little high-quality cheese, milk or natural / Greek probiotic-rich yoghurt can be beneficial to your health as part of an overall healthy Mediterranean diet.

Avocado

Avocados are not only creamy and delicious any time of the day, but they help control blood-sugar spikes and regulate insulin sensitivity. They are low in carbohydrates and sugars, yet high in healthy fats and fibre. They reduce the risk of cardiovascular disease and stroke too. The perfect food to spread on toast, add to your salad, topping a chilli or make into a dip with some crunchy veggie sticks.

A healthful diet is critical for everyone, including people with type 2 diabetes. When a person has diabetes, the foods they eat each day can impact how they feel and how well they control their condition.

In general, people with diabetes should eat foods that help control blood sugar levels and that offer health benefits such lowering blood pressure and cholesterol. This is one of the best ways to keep diabetes under control, avoid complications, and lead the healthiest life possible.