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When it comes to managing diabetes, what you eat plays a critical role. The right diet can help you control your blood sugar levels and reduce your risk of complications. But with so much conflicting information out there, it can be hard to know what to eat and what to avoid. That’s why we’ve compiled a list of foods that can decrease your diabetes risk according to a registered dietitian. First up on our list is non-starchy vegetables. These veggies are low in calories and carbs but high in nutrients, making them an ideal choice for diabetes management. Some examples include broccoli, spinach, tomatoes, and peppers. These foods also contain fiber, which can help slow down the absorption of glucose into your bloodstream. Next, we have whole grains. Unlike refined grains, which have been stripped of their nutrients, whole grains contain all parts of the grain, including the bran, germ, and endosperm. This means they’re a good source of fiber, vitamins, and minerals, all of which can help regulate blood sugar levels. Some examples of whole grains include brown rice, quinoa, and whole wheat bread. When it comes to fruits, choose low-glycemic options like berries, apples, and pears. These fruits have a lower impact on blood sugar levels compared to high-glycemic fruits like bananas, pineapples, and mangoes. Pairing fruit with a source of protein, like nuts or Greek yogurt, can also help slow down the absorption of glucose. Incorporating healthy fats into your diet can also be beneficial for diabetes management. Examples of healthy fats include olive oil, avocado, nuts, and seeds. These foods can improve insulin sensitivity and reduce inflammation in the body, two factors that contribute to the development of diabetes. Finally, don’t forget about the power of lean protein. Incorporating sources of lean protein into your meals, such as chicken, fish, and tofu, can help you feel fuller for longer and prevent spikes in blood sugar levels. By prioritizing these diabetes-friendly foods in your diet, you can take control of your health and reduce your risk of complications. But remember, it’s also important to balance your meals and avoid excess calories and sugar. Consulting with a registered dietitian can also help you develop a personalized plan for managing diabetes through diet and lifestyle changes. So next time you’re at the grocery store, add some non-starchy vegetables, whole grains, low-glycemic fruits, healthy fats, and lean protein to your cart. Your body (and blood sugar levels) will thank you.

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