Warding Off Diabetes: What Is the Best Diet to Prevent Diabetes?

In 2018, about 26.8 million Americans were diagnosed with diabetes. That doesn’t include the 7.3 million who were undiagnosed. Meanwhile, about 1.5 million additional Americans are diagnosed every year.

Don’t become a part of the statistic! Instead, reduce your risk by changing your diet. By following the best diet to prevent diabetes, you can manage your blood sugar levels and improve your health.

Not sure where to start? Keep reading to discover our tips for preventing diabetes. By adjusting your diet and lifestyle, you can create a diabetes prevention plan for your entire family.

Get started with these tips today!

Foods to Eat

About 88 million people above the age of 18 have prediabetes. While having prediabetes doesn’t necessarily mean a diabetes diagnosis in the future, it’s important to reduce your risk. In fact, about 5 to 10% of people with prediabetes go on to develop diabetes.

For diabetes prevention, it’s important to establish a diet that’s low in fat and calories. Meanwhile, you’ll want to eat foods that are high in fiber. Try to consume whole grains, lean meats, and vegetables.

Otherwise, consider using Invokana to regulate your blood sugar levels.

Here are a few foods that can help you create the best diet to prevent diabetes.


The best diet to prevent diabetes should include a daily serving of yogurt. Yogurt contains probiotics. It’s also high in protein, which can help you feel full and prevent your blood sugar levels from spiking.

Make sure to read the label before purchasing yogurt. You’ll want to purchase yogurt that doesn’t include excess sugar. Instead, try Greek yogurt for your next breakfast as part of your diabetes prevention diet.


Most people make the mistake of thinking they can’t eat fruit as they try to avoid getting diabetes. However, some fruits have the vitamins and nutrients you need for a proper diabetes prevention diet.

For example, apples come packed with quercetin, which encourages the body to secret insulin. Quercetin can also keep insulin resistance at bay. Insulin resistance occurs when your body produces more insulin to help assist glucose as it enters your cells.

Insulin resistance is the main indicator of type 2 diabetes.

Apples are also full of antioxidants and fiber. Fiber helps your body slow sugar digestion.

The next time you eat apples, make sure to include the skin. The apple skin is full of quercetin, even more so than the apple’s flesh.


As you learn how to prevent diabetes, prioritizes green, leafy vegetables. These vegetables are full of antioxidants, which can help minimize inflammation. At the same time, they’re great for balancing blood sugar levels.

Try eating asparagus, which are high in fiber but low in calories. They make a great side to any fish dish!

Chia Seeds

Want to sprinkle something extra on your morning cup of yogurt? Try adding two tablespoons of chia seeds on top! Chia seeds are high in fiber, protein, and omega-3 fatty acids.

Omega-3 acids can protect your heart and minimize your risk of stroke and heart disease. Type 2 diabetes can cause both conditions. Adding chia seeds to your diet can help keep your heart strong and healthy.

In addition to adding chia seeds to your yogurt, you can also blend them into smoothies or add them to oatmeal.


Researchers are on the fence about whether or not coffee is good for diabetes prevention. However, some studies do suggest it can help.

Try drinking a cup of coffee either black or with a small amount of milk. Otherwise, avoid high amounts of sugar. Sugary coffee beverages will only spike up your blood sugar.


You can also add berries on top of your morning yogurt. Try blackberries, blueberries, raspberries, and strawberries, which are low in calories. These fruits are also low in carbs and have a low glycemic index.

As a result, they’ll help keep your blood sugar levels from fluctuating.

Try prioritizing blackberries and raspberries, which are high in fiber and filling.

Beans, Legumes, Seeds

Beans and legumes are low in calories and saturated fat. They’re also full of fiber and have a low glycemic index. As a result, beans and legumes take time to digest, which can keep your blood sugar from spiking.

Try adding chickpeas or lentils as a side to your next meal.

Pumpkin seeds, on the other hand, are rich in lignans and magnesium. Both can help your body use insulin efficiently. Meanwhile, seeds also contain proteins that can lower your blood sugar.

Brown Rice

Brown rice is full of fiber and magnesium. They also have a low glycemic index.

If you start craving rice, make sure to prioritize brown rice over white.

Foods to Avoid

In order to create the best diet to prevent diabetes, there are some foods you’ll also need to avoid. Try cutting these foods from your diet to minimize your risk of diabetes.

Carbs and Sweets

In order to prevent your risk of diabetes, you’ll want to cut down on carbs like:

  • White bread
  • Instant oatmeal
  • Corn
  • Regular pasta
  • White potatoes and fries
  • White rice
  • Sugary breakfast cereal

Try to cut back on sweets, too, which could cause your blood sugar levels to spike.

Processed and Packaged Foods

Many grocery store stables can also increase your risk of diabetes. These include:

  • Low-fat meals
  • Ketchup
  • Frozen dinners
  • Instant mashed potatoes
  • Pasta sauce
  • Canned goods
  • Bread
  • Cereal

In fact, many packaged foods also contain hidden sugars. Manufacturers don’t always differentiate between added and natural sugars. To minimize your risk of diabetes, try to avoid these packaged foods and sugars such as:

  • Honey
  • Agave nectar
  • Evaporated cane juice
  • Molasses
  • High-fructose corn syrup
  • Corn sweetener
  • Dextrose
  • Lactose
  • Syrup
  • Maltose
  • Fructose

If you do need to purchase packaged foods, always check the label first.

Unhealthy Fats

Unhealthy fats are common in fried foods, packaged snacked foods, and commercially baked goods. Instead of unhealthy fats, prioritize fats that come from fish and plant sources. These include avocados, nuts, and oil olive.

Focus on foods that are high in omega-3s, such as tuna, flaxseeds, and salmon.

Get Ahead of the Curve: Developing the Best Diet to Prevent Diabetes

Minimize your risk of diabetes with a healthy diet. By developing the best diet to prevent diabetes, you can keep your blood sugar levels from spiking. Improve your overall health with these diabetes prevention tips today!

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