Top Foods to Prevent Type 2 Diabetes, According to Doctors

Whole Grains

Whole grains are a great staple for a diabetes diet plan, especially since certain carbs can cause blood sugar levels to rise. Some examples of whole grains to consider include:

• Brown rice
• Quinoa
• Bulgar
• Farro
• Buckwheat
• Oats
• Barley
• Whole-grain bread
• Whole-grain pasta

Vegetables

Non-starchy vegetables provide a host of nutrients and vitamins that can help regulate your digestive systems and ensure you're getting proper nutrition. Some examples of non-starchy vegetables include:

• Brussels sprouts
• Broccoli
• Cauliflower
• Artichoke
• Asparagus
• Beans
• Bean sprouts
• Beets
• Celery
• Cucumber
• Eggplant
• Greens (collard, kale, mustard, turnip)
• Hearts of palm
• Cabbage (green, bok choy, Chinese)
• Carrots
• Baby corn
• Bamboo shoots
• Jicama
• Leeks
• Mushrooms
• Squash (cushaw, summer, crookneck, spaghetti, zucchini)
• Sugar snap peas
• Swiss chard
• Okra
• Onions
• Salad greens
• Sprouts
• Tomato
• Turnips
• Pea pods
• Peppers
• Radishes
• Rutabaga

Starchy vegetables are vegetables high in carbohydrates and calories relative to other vegetables. While they have plenty of antioxidants, vitamins, and minerals needed to maintain a healthy diet, they must be eaten in moderation to avoid unnecessarily raising your glucose levels. Some examples of starchy vegetables include:

• Corn
• White potatoes
• Sweet potatoes
• Green peas
• Acorn squash
• Butternut squash
• Turnips
• Carrots

Low-Fat Dairy Products

Low-fat dairy products can be beneficial, as they typically have lower amounts of saturated fat. Additionally, they still have high levels of calcium, which can contribute to healthy blood pressure. Some examples include:

• Greek yogurt
• String cheese
• Low-fat/fat-free milk
• Calcium-fortified plant-based milk

High-Sodium Foods

High-sodium foods can raise blood pressure and disrupt blood sugar levels, making them a poor choice if you don't consume them in moderation. Some examples of high-sodium foods include:

• Processed/​microwaveable meals
• Canned soups
• Salted meats
• Cheese
• Stock cubes and powdered instant gravy/​broth mixes
• Condiments such as ketchup, soy sauce, and mayo

Saturated Fats

While some forms of fat are beneficial, foods with high amounts of saturated fat should be avoided as much as possible for those with type 2 diabetes. Some examples of foods with saturated fat include:

• Bacon
• Sausage
• Cured meats, such as salami and chorizo
• Butter, lard, ghee
• Cheese
• Ice cream
• Milkshakes
• Coconut milk and cream

Beverages to Choose

• Water
• Vegetable juice
• Homemade iced teas

Beverages to Avoid

• Fruit juices loaded with sugar
• Sugary drinks such as soda
• Alcoholic beverages
• Sports/​energy drinks
• Coffee or prepared teas in large amounts

• Mediterranean Diet : Focuses on plant-based foods with poultry and seafood, while limiting red meat, dairy, and sugary foods. It's linked to improved heart health and better blood sugar management for those with type 2 diabetes.
• Vegetarian or Vegan: Eliminates meat (vegetarian) or all animal products (vegan) while emphasizing plant-based nutrition. When well-balanced, these diets can help stabilize blood sugar and lower blood pressure.
• DASH Diet : Emphasizes whole grains, fruits, vegetables, lean proteins, and low-fat dairy while reducing processed and sugary foods. It's known to support heart health, lower blood pressure, and help reduce blood sugar levels.
• Paleo Diet: Centers on whole, unprocessed foods like meats, vegetables, fruits, nuts, and seeds while eliminating grains, dairy, and legumes. It may support blood sugar control, though higher saturated fat intake can pose cardiovascular concerns if not monitored.
• Low-Carb Diet: Limits carbohydrates in favor of protein and fats to reduce blood sugar spikes and support weight loss. Research suggests it may help improve or even remit type 2 diabetes short-term, though long-term adherence can be challenging.