Table of ContentsView AllTable of ContentsFatty FishLeafy GreensAvocadosNutsExtra Virgin Olive OilGarlicBerriesBroccoliLegumesOatmealGreek YogurtShirataki NoodlesFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Fatty Fish
Leafy Greens
Avocados
Nuts
Extra Virgin Olive Oil
Garlic
Berries
Broccoli
Legumes
Oatmeal
Greek Yogurt
Shirataki Noodles
Frequently Asked Questions
Type 2 diabetesoften affects middle-aged adults, but it can occur at any time in your life. Lack of physical activity, genetics, and being overweight can increase your risk of diabetes.
This article discusses foods to incorporate into your diet to help stabilize your blood sugar (glucose) if you are at risk for diabetes.
Rich inomega-3 fatty acids, eating fatty fish can reduce the risk of chronic health conditions, such as heart disease, for which people with diabetes are also at a higher risk.
Fatty fish can also play a role in preventing diabetes. One study followed participants without diabetes to evaluate associations between fatty fish consumption and the incidence of type 2 diabetes. Individuals who reported consuming at least two servings of fatty fish per week had a 22% reduced risk of type 2 diabetes compared to those who did not consume fatty fish.
The best sources of fatty fish include salmon, tuna, mackerel, herring, and sardines.
Green, leafy vegetables such as kale and spinach contain vitamins, minerals, protein, fiber, andantioxidants. Studies show the nutrients in leafy greens may reduce the risk of type 2 diabetes.
Leafy greens are low in carbohydrates and calories, which can help keep your blood sugar under control following a meal and support weight management.Because of their high antioxidant content, leafy greens are also considered one of the best cancer-preventing foods.
Avocados are a good source of healthy fats, vitamins, nutrients, and fiber. Because they are high in fiber and healthy fats, incorporating avocado into your meal may help reduce blood sugar spikes after eating.Avocados are also reasonably high inmagnesium, a mineral that can help regulate blood sugar.
Regularly enjoying a handful of nuts may help manage your weight and reduce your risk for type 2 diabetes and heart disease.
Olive oil is rich inmonounsaturated fatsand antioxidants, which can benefit your overall health and protect against chronic disease.
Studies show that olive oil-enriched diets are associated with a decreased risk of type 2 diabetes and improved glucose metabolism. Determining if the fat or antioxidants found inextra virgin olive oilcontribute to these benefits will require additional research.
Berries, such as blueberries, cranberries, strawberries, and raspberries, are high in several nutrients and phytochemicals that can benefit your health.
Incorporating more berries into a balanced diet can reduce the risk of several chronic diseases, including type 2 diabetes. One study found berries can improve blood sugar levels after meals andinsulin resistancein adults with obesity, overweight status, insulin resistance andmetabolic syndrome.
When given as a concentrated extract, one study found broccoli sprouts decreasedglycated hemoglobin (HbA1c)and fasting blood sugar levels in patients with obesity with uncontrolled type 2 diabetes.
Broccoli and other cruciferous vegetables also containglucosinolates, which improve insulin sensitivity and reduce triglyceride and blood sugar levels.
Legumes, such as beans and lentils, are alow glycemic index (GI) food, which means they are digested and absorbed slowly and are less likely to impact blood sugar levels.
Studies also suggest regular legume consumption for at least six weeks can significantly improve markers of blood sugar control in people with type 2 diabetes.However, additional studies are needed to confirm these findings.
Oats containbeta-glucans, soluble fibers that are linked to several health benefits, such as improving cholesterol and blood lipid levels and supporting weight maintenance. In addition to reducing risk factors associated with diabetes, beta-glucans can improve insulin resistance.
Studies show that higher consumption of whole grains, such as oatmeal, is also linked to lower diabetes risk. This is likely due to their low glycemic index and fiber, magnesium, antioxidants, and phytochemical content.
The Surprising Benefits of Oatmeal for Diabetes
Researchers found yogurt might reduce the risk of type 2 diabetes in healthy older adults when consumed as part of a healthy diet.Furthermore, one study found that consuming yogurt daily for four weeks can reduce blood sugar levels and regulate insulin response in people without diabetes who have higher blood sugar levels after eating.
Shirataki noodles are made from asoluble fiber glucomannan. Studies have shown that konjac glucomannan delays gastric emptying, which can be helpful for:
Summary
Frequently Asked QuestionsWater is the best hydration option for people with elevated blood sugar. Unsweetened tea, flavored water, coffee, and sugar-free lemonade are good options to control your levels.Most people at risk for diabetes can enjoy any whole fruit in moderation. Dried fruit, juice, and canned fruit in syrup should be limited because they are high in sugar.Learn MoreEating Fruit When You Have DiabetesYou do not have to give up coffee if you have prediabetes. Some studies suggest regular coffee consumption may reduce a person’s risk for type 2 diabetes.If you are at risk for prediabetes, you’ll want to flavor it with unsweetened almond milk or a natural sugar alternative.Learn MoreHow Coffee Affects Diabetes
Water is the best hydration option for people with elevated blood sugar. Unsweetened tea, flavored water, coffee, and sugar-free lemonade are good options to control your levels.
Most people at risk for diabetes can enjoy any whole fruit in moderation. Dried fruit, juice, and canned fruit in syrup should be limited because they are high in sugar.Learn MoreEating Fruit When You Have Diabetes
Most people at risk for diabetes can enjoy any whole fruit in moderation. Dried fruit, juice, and canned fruit in syrup should be limited because they are high in sugar.
Learn MoreEating Fruit When You Have Diabetes
You do not have to give up coffee if you have prediabetes. Some studies suggest regular coffee consumption may reduce a person’s risk for type 2 diabetes.If you are at risk for prediabetes, you’ll want to flavor it with unsweetened almond milk or a natural sugar alternative.Learn MoreHow Coffee Affects Diabetes
You do not have to give up coffee if you have prediabetes. Some studies suggest regular coffee consumption may reduce a person’s risk for type 2 diabetes.If you are at risk for prediabetes, you’ll want to flavor it with unsweetened almond milk or a natural sugar alternative.
Learn MoreHow Coffee Affects Diabetes
21 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Diabetes risk factors.American Heart Association.Fish and omega-3 fatty acids.Chen GC, Arthur R, Qin LQ, et al.Association of oily and nonoily fish consumption and fish oil supplements with incident type 2 diabetes: a large population-based prospective study.Diabetes Care. 2021;44(3):672-680. doi:10.2337/dc20-2328Wang PY, Fang JC, Gao ZH, et al.Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis.J Diabetes Investig. 2016;7(1):56-69. doi:10.1111/jdi.12376USDA.Dark green leafy vegetables.Park E, Edirisinghe I, Burton-Freeman B.Avocado fruit on postprandial markers of cardio-metabolic risk: a randomized controlled dose response trial in overweight and obese men and women.Nutrients. 2018;10(9):1287. doi:10.3390/nu10091287Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Kim Y, Keogh JB, Clifton PM.Benefits of nut consumption on insulin resistance and cardiovascular risk factors: Multiple potential mechanisms of actions.Nutrients. 2017;9(11):1271. doi:10.3390/nu9111271Schwingshackl L, Lampousi AM, Portillo MP, et al.Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.Nutr Diabetes. 2017;7(4):e262. doi:10.1038/nutd.2017.12Wang J, Zhang X, Lan H, Wang W.Effect of garlic supplement in the management of type 2 diabetes mellitus (T2DM): a meta-analysis of randomized controlled trials.Food Nutr Res. 2017;61(1):1377571. doi:10.1080/16546628.2017.1377571Calvano A, Izuora K, Oh EC, et al.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hAxelsson, AS, Tubbs E, Mecham B, et al.Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes.Science Translational Medicinevol. 9,394 (2017): eaah4477. doi:10.1126/scitranslmed.aah4477Truong TTP, Koyama T.Glucosinolate sinigrin improves insulin resistance to suppress glutathione consumption in type 2 diabetic mice.J Diab Metabolism. 2020;11(10):859.Bielefeld D, Grafenauer S, Rangan A.The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomized controlled trials.Nutrients. 2020;12(7):2123. doi:10.3390/nu12072123Bashir KMI, Choi JS.Clinical and physiological perspectives of β-glucans: The past, present, and future.Int J Mol Sci.2017;18(9):1906. doi:10.3390/ijms18091906Hu Y, Ding M, Sampson L, et al.Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.BMJ. 2020;370:m2206. doi:10.1136/bmj.m2206Ostadrahimi A, Taghizadeh A, Mobasseri M, et al.Effect of probiotic fermented milk (kefir) on glycemic control and lipid profile in type 2 diabetic patients: a randomized double-blind placebo-controlled clinical trial.Iran J Public Health. 2015;44(2):228-237.Salas-Salvadó J, Guasch-Ferré M, Díaz-López A, Babio N.Yogurt and diabetes: overview of recent observational studies.J Nutr. 2017;147(7):1452S-1461S.Watanabe D, Kuranuki S, Sunto A, et al.Daily yogurt consumption improves glucose metabolism and insulin sensitivity in young nondiabetic Japanese subjects with type-2 diabetes risk alleles.Nutrients. 2018;10(12):1834. doi:10.3390/nu10121834Shah BR, Li B, Wang L, et al.Health benefits of konjac glucomannan with special focus on diabetes.Bioactive Carbohydrates and Dietary Fibre. 2015;5(2):179-187. doi:10.1016/j.bcdf.2015.03.007Ding M, Bhupathiraju SN, Chen M, et al.Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis.Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203
21 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Diabetes risk factors.American Heart Association.Fish and omega-3 fatty acids.Chen GC, Arthur R, Qin LQ, et al.Association of oily and nonoily fish consumption and fish oil supplements with incident type 2 diabetes: a large population-based prospective study.Diabetes Care. 2021;44(3):672-680. doi:10.2337/dc20-2328Wang PY, Fang JC, Gao ZH, et al.Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis.J Diabetes Investig. 2016;7(1):56-69. doi:10.1111/jdi.12376USDA.Dark green leafy vegetables.Park E, Edirisinghe I, Burton-Freeman B.Avocado fruit on postprandial markers of cardio-metabolic risk: a randomized controlled dose response trial in overweight and obese men and women.Nutrients. 2018;10(9):1287. doi:10.3390/nu10091287Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Kim Y, Keogh JB, Clifton PM.Benefits of nut consumption on insulin resistance and cardiovascular risk factors: Multiple potential mechanisms of actions.Nutrients. 2017;9(11):1271. doi:10.3390/nu9111271Schwingshackl L, Lampousi AM, Portillo MP, et al.Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.Nutr Diabetes. 2017;7(4):e262. doi:10.1038/nutd.2017.12Wang J, Zhang X, Lan H, Wang W.Effect of garlic supplement in the management of type 2 diabetes mellitus (T2DM): a meta-analysis of randomized controlled trials.Food Nutr Res. 2017;61(1):1377571. doi:10.1080/16546628.2017.1377571Calvano A, Izuora K, Oh EC, et al.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hAxelsson, AS, Tubbs E, Mecham B, et al.Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes.Science Translational Medicinevol. 9,394 (2017): eaah4477. doi:10.1126/scitranslmed.aah4477Truong TTP, Koyama T.Glucosinolate sinigrin improves insulin resistance to suppress glutathione consumption in type 2 diabetic mice.J Diab Metabolism. 2020;11(10):859.Bielefeld D, Grafenauer S, Rangan A.The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomized controlled trials.Nutrients. 2020;12(7):2123. doi:10.3390/nu12072123Bashir KMI, Choi JS.Clinical and physiological perspectives of β-glucans: The past, present, and future.Int J Mol Sci.2017;18(9):1906. doi:10.3390/ijms18091906Hu Y, Ding M, Sampson L, et al.Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.BMJ. 2020;370:m2206. doi:10.1136/bmj.m2206Ostadrahimi A, Taghizadeh A, Mobasseri M, et al.Effect of probiotic fermented milk (kefir) on glycemic control and lipid profile in type 2 diabetic patients: a randomized double-blind placebo-controlled clinical trial.Iran J Public Health. 2015;44(2):228-237.Salas-Salvadó J, Guasch-Ferré M, Díaz-López A, Babio N.Yogurt and diabetes: overview of recent observational studies.J Nutr. 2017;147(7):1452S-1461S.Watanabe D, Kuranuki S, Sunto A, et al.Daily yogurt consumption improves glucose metabolism and insulin sensitivity in young nondiabetic Japanese subjects with type-2 diabetes risk alleles.Nutrients. 2018;10(12):1834. doi:10.3390/nu10121834Shah BR, Li B, Wang L, et al.Health benefits of konjac glucomannan with special focus on diabetes.Bioactive Carbohydrates and Dietary Fibre. 2015;5(2):179-187. doi:10.1016/j.bcdf.2015.03.007Ding M, Bhupathiraju SN, Chen M, et al.Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis.Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Diabetes risk factors.American Heart Association.Fish and omega-3 fatty acids.Chen GC, Arthur R, Qin LQ, et al.Association of oily and nonoily fish consumption and fish oil supplements with incident type 2 diabetes: a large population-based prospective study.Diabetes Care. 2021;44(3):672-680. doi:10.2337/dc20-2328Wang PY, Fang JC, Gao ZH, et al.Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis.J Diabetes Investig. 2016;7(1):56-69. doi:10.1111/jdi.12376USDA.Dark green leafy vegetables.Park E, Edirisinghe I, Burton-Freeman B.Avocado fruit on postprandial markers of cardio-metabolic risk: a randomized controlled dose response trial in overweight and obese men and women.Nutrients. 2018;10(9):1287. doi:10.3390/nu10091287Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Kim Y, Keogh JB, Clifton PM.Benefits of nut consumption on insulin resistance and cardiovascular risk factors: Multiple potential mechanisms of actions.Nutrients. 2017;9(11):1271. doi:10.3390/nu9111271Schwingshackl L, Lampousi AM, Portillo MP, et al.Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.Nutr Diabetes. 2017;7(4):e262. doi:10.1038/nutd.2017.12Wang J, Zhang X, Lan H, Wang W.Effect of garlic supplement in the management of type 2 diabetes mellitus (T2DM): a meta-analysis of randomized controlled trials.Food Nutr Res. 2017;61(1):1377571. doi:10.1080/16546628.2017.1377571Calvano A, Izuora K, Oh EC, et al.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hAxelsson, AS, Tubbs E, Mecham B, et al.Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes.Science Translational Medicinevol. 9,394 (2017): eaah4477. doi:10.1126/scitranslmed.aah4477Truong TTP, Koyama T.Glucosinolate sinigrin improves insulin resistance to suppress glutathione consumption in type 2 diabetic mice.J Diab Metabolism. 2020;11(10):859.Bielefeld D, Grafenauer S, Rangan A.The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomized controlled trials.Nutrients. 2020;12(7):2123. doi:10.3390/nu12072123Bashir KMI, Choi JS.Clinical and physiological perspectives of β-glucans: The past, present, and future.Int J Mol Sci.2017;18(9):1906. doi:10.3390/ijms18091906Hu Y, Ding M, Sampson L, et al.Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.BMJ. 2020;370:m2206. doi:10.1136/bmj.m2206Ostadrahimi A, Taghizadeh A, Mobasseri M, et al.Effect of probiotic fermented milk (kefir) on glycemic control and lipid profile in type 2 diabetic patients: a randomized double-blind placebo-controlled clinical trial.Iran J Public Health. 2015;44(2):228-237.Salas-Salvadó J, Guasch-Ferré M, Díaz-López A, Babio N.Yogurt and diabetes: overview of recent observational studies.J Nutr. 2017;147(7):1452S-1461S.Watanabe D, Kuranuki S, Sunto A, et al.Daily yogurt consumption improves glucose metabolism and insulin sensitivity in young nondiabetic Japanese subjects with type-2 diabetes risk alleles.Nutrients. 2018;10(12):1834. doi:10.3390/nu10121834Shah BR, Li B, Wang L, et al.Health benefits of konjac glucomannan with special focus on diabetes.Bioactive Carbohydrates and Dietary Fibre. 2015;5(2):179-187. doi:10.1016/j.bcdf.2015.03.007Ding M, Bhupathiraju SN, Chen M, et al.Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis.Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203
Centers for Disease Control and Prevention.Diabetes risk factors.
American Heart Association.Fish and omega-3 fatty acids.
Chen GC, Arthur R, Qin LQ, et al.Association of oily and nonoily fish consumption and fish oil supplements with incident type 2 diabetes: a large population-based prospective study.Diabetes Care. 2021;44(3):672-680. doi:10.2337/dc20-2328
Wang PY, Fang JC, Gao ZH, et al.Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis.J Diabetes Investig. 2016;7(1):56-69. doi:10.1111/jdi.12376
USDA.Dark green leafy vegetables.
Park E, Edirisinghe I, Burton-Freeman B.Avocado fruit on postprandial markers of cardio-metabolic risk: a randomized controlled dose response trial in overweight and obese men and women.Nutrients. 2018;10(9):1287. doi:10.3390/nu10091287
Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759
Kim Y, Keogh JB, Clifton PM.Benefits of nut consumption on insulin resistance and cardiovascular risk factors: Multiple potential mechanisms of actions.Nutrients. 2017;9(11):1271. doi:10.3390/nu9111271
Schwingshackl L, Lampousi AM, Portillo MP, et al.Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials.Nutr Diabetes. 2017;7(4):e262. doi:10.1038/nutd.2017.12
Wang J, Zhang X, Lan H, Wang W.Effect of garlic supplement in the management of type 2 diabetes mellitus (T2DM): a meta-analysis of randomized controlled trials.Food Nutr Res. 2017;61(1):1377571. doi:10.1080/16546628.2017.1377571
Calvano A, Izuora K, Oh EC, et al.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426h
Axelsson, AS, Tubbs E, Mecham B, et al.Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes.Science Translational Medicinevol. 9,394 (2017): eaah4477. doi:10.1126/scitranslmed.aah4477
Truong TTP, Koyama T.Glucosinolate sinigrin improves insulin resistance to suppress glutathione consumption in type 2 diabetic mice.J Diab Metabolism. 2020;11(10):859.
Bielefeld D, Grafenauer S, Rangan A.The effects of legume consumption on markers of glycaemic control in individuals with and without diabetes mellitus: A systematic literature review of randomized controlled trials.Nutrients. 2020;12(7):2123. doi:10.3390/nu12072123
Bashir KMI, Choi JS.Clinical and physiological perspectives of β-glucans: The past, present, and future.Int J Mol Sci.2017;18(9):1906. doi:10.3390/ijms18091906
Hu Y, Ding M, Sampson L, et al.Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies.BMJ. 2020;370:m2206. doi:10.1136/bmj.m2206
Ostadrahimi A, Taghizadeh A, Mobasseri M, et al.Effect of probiotic fermented milk (kefir) on glycemic control and lipid profile in type 2 diabetic patients: a randomized double-blind placebo-controlled clinical trial.Iran J Public Health. 2015;44(2):228-237.
Salas-Salvadó J, Guasch-Ferré M, Díaz-López A, Babio N.Yogurt and diabetes: overview of recent observational studies.J Nutr. 2017;147(7):1452S-1461S.
Watanabe D, Kuranuki S, Sunto A, et al.Daily yogurt consumption improves glucose metabolism and insulin sensitivity in young nondiabetic Japanese subjects with type-2 diabetes risk alleles.Nutrients. 2018;10(12):1834. doi:10.3390/nu10121834
Shah BR, Li B, Wang L, et al.Health benefits of konjac glucomannan with special focus on diabetes.Bioactive Carbohydrates and Dietary Fibre. 2015;5(2):179-187. doi:10.1016/j.bcdf.2015.03.007
Ding M, Bhupathiraju SN, Chen M, et al.Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis.Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
