Type 2
diabetes is a lifestyle disease. Your food choices can either prevent or
promote insulin resistance and resultant diabetes. It is not enough for a food
to be low-glycemic; to prevent or reverse diabetes and promote healthy insulin
sensitivity and overall health, true anti-diabetes foods must minimize the rise
in blood glucose and maximize phytochemical value.
Whether you already have diabetes or
are hoping to prevent it, your food choices are the key. Dr. Fuhrman lists his
top five foods to help prevent or reverse diabetes.
Whether you already have diabetes or are hoping to prevent it,
your food choices are the key. Dr. Fuhrman lists his top five foods to help
prevent or reverse diabetes.
This approach
works. In a recent study on type 2 diabetics following
this diet, we found that 90 percent of participants were able to come off all
diabetic medications, and the mean HbA1c after one year was 5.8%, which is in
the non-diabetic (normal) range. A
diet of vegetables, nuts, seeds, beans, and fresh fruit can prevent and even
reverse diabetes while promoting long-term health.
Green vegetables: Nutrient-dense
green vegetables—leafy greens, cruciferous vegetables, and other green
vegetables—are the most important foods to focus on for diabetes prevention and
reversal. Higher green vegetable consumption is associated with lower risk of
developing type 2 diabetes, and among diabetics, higher green vegetable intake
is associated with lower HbA1c levels. A
recent meta-analysis found that greater leafy green intake was associated with
a 14% decrease in risk of type 2 diabetes. One study reported that each daily
serving of leafy greens produces a 9% decrease in risk.
Non-starchy vegetables: Non-green, non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. are essential components
of a diabetes prevention (or diabetes reversal) diet. These foods have almost
nonexistent effects on blood glucose, and are packed with fiber and
phytochemicals.
Beans: Beans, lentils, and other legumes are the
ideal carbohydrate source. Beans are low in GL due to their moderate protein
and abundant fiber and resistant starch, carbohydrates that are not
broken down in the small intestine. This reduces the amount of calories that
can be absorbed from beans; plus, resistant starch is fermented by bacteria in
the colon, forming products that protect against colon cancer. Accordingly,
bean and legume consumption is associated with reduced risk of both diabetes
and colon cancer
Nuts and seeds: Nuts are
low in GL, promote weight loss, and have anti-inflammatory effects that may
prevent the development of insulin resistance. The Nurses’ Health Study found a 27%
reduced risk of diabetes in nurses who ate five or more servings of nuts per
week. Among nurses who already had diabetes, this same quantity reduced the
risk of heart disease by 47%.
Fresh fruit: Fruits
are rich in fiber and antioxidants, and are a nutrient-dense choice for
satisfying sweet cravings. Eating three servings of fresh fruit each day is
associated with an 18% decrease in risk of diabetes. For those who are
already diabetic, I recommend sticking to low sugar fruits like berries, kiwi,
oranges, and melon to minimize glycemic effects.
