Diabetes in America is staggering. Of the 100 million adults with diabetes, most have Type 2, which is preventable. Maintaining a healthy diet and eating the right foods can help control blood sugar, thus lowering risk of developing the disease.
Protect your health by eating these five diabetes-fighting foods. An added bonus? They taste good, too!
Dark chocolate
Yes, chocolate. In 2015, researchers in Italy discovered that cocoa flavonoids, a class of antioxidants found in dark chocolate, may improve lackluster insulin resistance. Bonus: The flavonoids may also play a role in preventing heart disease. Twofer!
TIP: Don’t go too crazy. Chocolate is still calorie-dense. Eating a slightly bitter bar may help you keep a lid on your intake. We like Endangered Species Natural Dark Chocolate with 88% Cocoa.
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Legumes
Black-eyed peas, lentils, chickpeas and beans are your friends. In a 2017 Spanish study, the diabetes risk of people who ate about 8½ ounces a week of legumes was 35 percent lower than that of people who ate very little. Beans are high in fiber, which helps regulate blood glucose levels.
TIP: Replacing just a half serving of bread or rice each day with legumes may lower your risk, the same study found. Or just mix a handful into your salsa.
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Yogurt
This big dollop of milk protein helps you feel full. Thats one reason the authors of a 2017 Chinese review believe it may help reduce your risk of type 2 diabetes. Another plus: Yogurts probiotics (healthy bacteria) may benefit glucose regulation, a 2015 Medicina review suggests.
TIP: Hey, know what goes great with plain yogurt? A spoonful or two of raisins and some dark chocolate shavings.
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Raisins
Eating about three ounces a day of any dried fruit can lower your risk of type 2 diabetes, a 2017 Spanish study found. That’s because dehydration preserves the good stuff like the grapes’ quercetin, a potent anti-inflammatory flavonoid.
TIP: Easiest dessert ever: Dig a spoonful of peanut butter out of the jar, top with raisins, shake on some cinnamon, and pop it in your mouth.
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Rutabaga
The flesh of this root vegetable is rich in beta-carotene, a pigment that converts into vitamin A in the body. In a recent study from the Netherlands, healthy men whose diet was rich in vitamin A had a lower risk of type 2 diabetes.
TIP: Eat ’em instead of potatoes. After boiling them, mash with butter and garlic. Or cut them into small cubes and roast at 425°F for 35 to 45 minutes.
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