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Best 150 List of Foods to Prevent Diabetes

List of foods to prevent diabetes

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According to CDC, 37 million Americans have Diabetes ( Including all types), which means 1 in 10 Americans have diabetes, and the worrying part is that 1 in 5 Americans don’t know whether they are diabetic or not. Here we have brought you the Best 150 list of foods to prevent diabetes.

According to Our World in Data, 10.70% of People between the age of 20 to 79 years in the USA suffer from type1 or type2 diabetes. Diabetes is the 8th leading cause of death, worldwide and in the USA.

This list is a Common Diabetes Prevent / Diabetic Control Foods list, recommended by Doctors / Experts to prevent/Control Diabetes, anyone can eat the listed foods and you can eat to prevent diabetes.

 If you are with Prediabetes, type1, type2, or gestational diabetes with other health conditions, please check with your primary care physician or Physician Nutrition Specialist suitable foods to eat from this list.

You can take CDC & ADA’s Free Online Prediabetes Risk Test  

Superfoods for Diabetes health

Eat more fruits and vegetables, Select healthier fats, Make wise snack choices, Take less salt, Eat Less/No sugar, Consume less red and processed meat and Choose more nutritious carbohydrates.

How to Eat Healthy to Prevent Diabetes?

According to ADA (American Diabetes Association), a Half plate of Diabetes eating should contain Non-starchy vegetables, a quarter plate for Proteins (Veg Proteins or Lean Meat), and a remaining quarter plate for Carbohydrates ( Whole Grains or Beans). Drink up water or a low-calorie drink.

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Super easy tips to Prevent / Control Diabetes

  • Aim to eat 5 servings of fruits and vegetables daily.
  • Drink plenty of water.
  • Eat a well-balanced diet.
  • Make it a habit to eat breakfast every day.
  • Avoid sugary beverages.
  • Avoid skipping meals.
  • Avoid eating processed foods.
  • Reduce your consumption of red meat.
  • Limit your sodium intake.
  • Try not to overeat.
  • Be mindful of portion sizes.
  • Select healthier snacks.
  • Be wary of hidden sugars.
  • Maintain a Healthy weight
  • Add flavor to dishes with herbs and spices.
  •  Limit your alcohol consumption.
  • Keep records of your food consumption.
  • Actively engage in regular physical activity.
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Best 150 List of Foods to Prevent Diabetes

Fruits and Vegetables for Diabetes Control

Vegetables to prevent Diabetes

  • Spinach
  • Kale
  • Broccoli
  • Cauliflower
  • Okra
  • Brussels Sprout
  • Collard Green
  • Bitter Melon
  • Bok Choy
  • Cabbage
  • Garlic
  • Butternut Squash
  • Italian Squash
  • Pumpkin
  • Zucchini
  • Acorn
  • Asparagus
  • Artichokes
  • Peppers
  • Mustard Greens
  • Turnip Greens
  • Mushroom
  • Sweet potatoes
  • Carrots
  • Celery
  • Cucumbers
  • Green Beans
  • Arugula (Rocket)
  • Watercress
  • Hearts of Palm
  • Onions 
  • Tomatoes
  • Green Peas

Is Vegetable soup good for diabetes?

Yes! you can add Healthy vegetables and make a soup as a meal. Please make sure that the soup should be low in sodium and Add Suitable Herbs/Spices to enhance the flavor. 

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Best Fruits for Diabetes

  • Avocados
  • Blueberries
  • Blackberries
  • Strawberries
  • Raspberries
  • Apples
  • Grapes
  • Oranges
  • Lemons 
  • Limes
  • Clementines
  • Tangerines
  • Mandarines
  • Grapefruit
  • Bananas
  • Pears
  • Dates
  • Plums
  • Peaches
  • Kiwi
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Whole Grains are the best food to reduce diabetes risk

  • Oatmeal (Steel-cut)
  • Brown rice
  • Quinoa
  • Barley
  • Buck Wheat 
  • Millet
  • Rye
  • Bulgur
  • Shredded Wheat 
  • Bran Flakes
  • Whole Wheat Bread
  • Whole Grain Bread
  • Whole Grain Crackers
  • Pop Corn
  • Farro
  • Amaranth
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Nuts & Seeds for Diabetes

  • Walnuts
  • Almonds
  • Hazelnuts
  • Brazil nuts
  • Macadamia
  • Pecans
  • Cashews
  • Pistachios
  • Chia Seeds
  • Fenugreek Seed
  • Flax Seeds
  • Pumpkin Seeds

Legumes to Control Diabetes

  • Black Beans
  • Pinto Beans
  • Navy Beans
  • Kidney Beans
  • Adzuki Beans
  • Garbanzo Beans
  • Soybeans
  • Split Peas
  • Peanuts

Herbs & Spices to Prevent Diabetes

Tea & Coffee to Drink for Diabetes Prevention (Sugar-Free)

  • Chamomile Tea
  • Black coffee 
  • Green Tea
  • Cinnamon Tea
  • Ginger Tea
  • Peppermint Tea

Fatty / Shell Fishes for Diabetes

  • Salmon
  • Anchovies
  • Herring
  • Sardines
  • Mackerel
  • Albacore tuna
  • Trout
  • Cod
  •  Scallops
  • Shrimp
  • Lobster
  • Clams
  • Crab

Lean Meats Options for Diabetes (Grass-fed/Pasture raised)

  • Lean Turkey
  • Lean Chicken
  • Lean Cornish Hen
  • Lean Duck
  • Venison
  • Chipped beef
  • Beef Tenderloin 
  • Beef Sirloin 
  • Flank steak
  • Veal Leap chop
  • Pork Tenderloin
  • Canadian Bacon
  • Center loin chop

Healthy Fat Oils

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Canola Oil
  • Grapeseed Oil
  • Sunflower Oil
  • Cottonseed Oil

Dairy & Eggs Options for Diabetes

  • Eggs (6 to 12 max per week)
  • Greek Yogurt
  • Skim Milk
  • Parmesan
  • Ricotta
  • Low-fat Cottage cheese
  • Low-Fat sourcream

Special foods for Diabetes

  • Apple cider vinegar
  • Vinegar
  • Shirataki Noodles
  • Tofu
  • Tempeh

Are you ready to Prevent Diabetes?.. Start Eating the listed foods and prevent yourself and your family from diabetes.

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