5 Foods People Should Eat Every Day to Help Prevent Diabetes (2024)

There's no magical cure for diabetes, but you can take measures to decrease your risk of developing type 2 diabetes. A lot of our risk is genetic but lifestyle factors-such as exercise and a healthy diet-can reduce your chances for type 2 diabetes, even when you have prediabetes. So what exactly is considered a healthy diet for preventing diabetes? A healthy overall eating plan is the best approach. Here are five foods that you can eat every day to help reduce your risk.

Nuts

Consistently elevate blood sugar is one of the risk factors for diabetes, and the more you snack on refined carbs, the more unstable your blood sugar tends to become. To curb those afternoon carb cravings, snack on foods high in protein and fat-such as nuts-to keep you full until dinnertime. Additionally, nuts are high in polyunsaturated fats, which have been linked to slowing the development of type 2 diabetes.

Oatmeal

Pictured Recipe: Apple-Cinnamon Overnight Oats

With four grams of fiber in a one-cup serving of cooked oatmeal, enjoying a bowl for breakfast will keep you full for a long time-particularly when prepared with milk instead of water-and may even prevent you from snacking before lunch. Research published in 2021 in the Journal of Diabetes Investigation found that people who consumed the most fiber had a lower risk for developing type 2 diabetes than those who ate the least. Fiber helps keep blood sugar steady which may help you lower your risk of developing diabetes.

Fruits

Aside from providing fiber, phytonutrients and a wealth of vitamins and minerals, eating fruit on a daily basis will decrease your risk of developing type 2 diabetes. A 2021 review study in BMJ Nutrition, Prevention and Health found that apples, blueberries, raisins and grapes were associated with a reduced risk for type 2 diabetes.

Vegetables

Pictured Recipe: Roasted Broccoli with Lemon-Garlic Vinaigrette

Although all vegetables should have a place in your diet, it's important to focus on green and non-starchy vegetables when it comes to preventing diabetes. Cruciferous vegetables, such as broccoli, kale and Brussels sprouts, provide you with vitamins and minerals to keep your body running smoothly (and also deliver fiber). Aside from their fiber content, cruciferous veggies contain sulforaphane—an anti-inflammatory compound that may protect against blood vessel damage associated with diabetes and help control blood sugar. Additionally, spinach is a great source of magnesium, which helps your body use insulin to control your blood sugar levels.

Legumes

Pictured Recipe: (Chhole) Chickpea Curry

From chickpeas to lentils, legumes are so versatile and great for reducing your risk of type 2 diabetes. Not only are they packed with fiber that will help stabilize your blood sugar, but they're chock-full of protein that will keep you full and prevent you from snacking to help maintain your weight-having excessive weight or obesity is a risk factor for type 2 diabetes.