5 Foods to Prevent or Reverse Diabetes

Many conventional diabetes diets rely on meat or grains as the major source of calories. This strategy has serious drawbacks. This type of diet is rich in macronutrients, but lacking in micronutrients, especially those derived from green vegetables. Micronutrients are necessary for the body’s cells to function properly. Even modest micronutrient insufficiency can lead to DNA damage, mitochondrial decay and telomere deterioration, promoting premature cellular aging.

A high-nutrient, low glycemic diet is the most effective method of preventing and reversing type 2 diabetes. In a recent study of type 2 diabetics following this type of diet, 90 percent of the participants were able to come off all diabetic medications and their mean HbA1c after one year was 5.8 percent, which is within the non-diabetic (normal) range. A diet rich in vegetables, nuts, seeds, beans, and fresh fruits can prevent and reverse disease, while fostering long-term health. These five types of foods are optimal for diabetics, and can even help prevent the disease from occurring in the first place.

Green Vegetables

These nutrient-dense vegetables are the most important foods to focus on for diabetes prevention and reversal. Higher green vegetable consumption is associated with a lower risk of developing type 2 diabetes, and among those who have the disease, a higher intake is associated with lower HbA1c levels, which measures average blood glucose over a three-month period. A recent meta-analysis found that greater leafy green vegetable consumption was associated with a 14 percent decrease in the risk of type 2 diabetes. One study reported that each serving of leafy greens produces a 9 percent decrease in risk. This category of vegetable includes lettuces, cabbage, Brussels sprouts, kale, spinach, broccoli and cauliflower. I always advise eating at least one large salad each day to be sure of getting a good supply of these important vegetables.

Non-starchy Vegetables

Non-green, non-starchy veggies like mushrooms, onions, garlic, eggplant, and peppers are essential. These foods have almost nonexistent effects on blood sugar and are packed with fiber and phytochemicals.

Beans

Eating beans daily will help to stabilize your blood sugar, reduce your appetite, and protect against colon cancer. An ideal carbohydrate source, beans are low in glycemic load due to their abundant soluble fiber and resistant starch, making them an ideal weight-loss food because they are digested slowly. The fiber in beans promotes satiety and helps prevent food cravings and the resistant starch is fermented by bacteria in the colon, forming products that protect against colon cancer.

Nuts and Seeds

The Nurses’ Health Study found a 27 percent reduced risk of diabetes in nurses who ate five or more servings of nuts per week. Among nurses who had diabetes, this same quantity reduced the risk of heart disease by 47 percent. Nuts are low in glycemic load, promote weight loss, and have anti-inflammatory effects that may prevent insulin resistance.

Fresh Fruit

To satisfy sweet cravings, fresh fruit is an excellent choice. Rich in fiber, antioxidants, and nutrient-dense, eating three servings of fresh fruit a day is associated with an 18 percent decrease in the risk of developing diabetes. If you are already diabetic, I recommend selecting only the low-sugar fruits like berries, kiwi, oranges, and melon to minimize glycemic effects.

If you are committed to improving your health and reducing your risk of disease or reversing your disease so that your medications can be reduced or eliminated, a nutritional approach works. To learn more about how superior nutrition, and not drugs, can reverse or prevent type 2 diabetes, and how those with type 1 diabetes can improve their health and quality of life, read my book, The End of Diabetes.

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