How to Eat to Prevent Diabetes

Diabetes is a condition where the body has higher than normal levels of sugar in the blood, often due to the body’s inability to use sugar from food properly.

Causes: Part of the development of diabetes is attributed to behaviors and lifestyle factors, such as dietary habits.

How to Eat to Prevent Diabetes:

If you want to stay far away from diabetes, it’s advisable to start by cutting back on unnecessary sugar intake. Avoid foods high in sugar, such as sweets, sodas, candies, and desserts. Reduce rice or white flour consumption.

Foods to Consume:

l Fruits such as apples, oranges, pumpkins, and cherries help reduce blood sugar levels, especially cherries.

l Salmon is rich in nutrients like Omega-3, protein, and can help lower blood sugar levels.

l Nuts like almonds, walnuts, and hazelnuts have low sugar content. However, it’s important not to consume more than one handful or 30 grams per day to avoid excessive calorie intake.

l Green leafy vegetables, which are rich in magnesium, help stabilize blood sugar levels.

Foods to Avoid:

l Alcoholic beverages, sugary drinks, desserts, sweetened condensed milk, fruit preserves, soft drinks, and sweetened fruit juices should be avoided.

l Canned fruits like jackfruit, lychee, durian, longan, and rambutan should be avoided.

l Foods made from grains such as rice, noodles, vermicelli, corn, tapioca, and processed foods with coconut milk should be avoided.

l Fried foods, animal fats, butter, salty foods, pickled foods, artificial cream, and alcoholic beverages should also be avoided.

Reviewed by : Internal Medicine Center

Saint Louis Hospital