What Is The Best Diet To Prevent Diabetes

Do you suffer from Diabetes or are you worried that you may get it in the future. The number of people suffering with diabetes is over 100 million.

Diabetes can be treated and avoided altogether with proper diet, physical activity and a bit of general knowledge on the subject.

The complications from diabetes can be severe and you should do everything necessary to prevent it happening to you and your family. Find out what is the best diet to prevent diabetes.

Lifestyle changes can seem daunting, but when it comes to your health nothing is more important. It only takes a little effort to eat good nutritious food and incorporate some physical activity in to your daily routine. The rewards you will receive in return are immeasurable.

What is Diabetes

Diabetes is a chronic condition that occurs when the body cannot produce insulin or the body cannot effectively use the insulin it produces.

Insulin is a hormone that regulates blood sugar (glucose), it is produced by the pancreas. Our bodies cells are fulled by glucose, and insulin acts like a key to allow glucose from the blood to enter the cells.

There are two main types of diabetes, type 1 and type 2, both are serious conditions.

Type 1 diabetes usually occurs early in life, the pancreas stops producing insulin which means the treatment required will be daily injections of insulin. Type 1 diabetes is non reversible.

Type 2 diabetes typically occurs because the body is insulin resistant, and requires more insulin than usual. The pancreas produces more insulin but if the cells do not respond to this insulin, then the glucose remains in the blood resulting in high blood glucose levels which is harmful to the body.

How Do You Get Diabetes

When we eat the wrong kind of food like high GI (glycemic index) food, it raises our blood sugar to rapidly, in response our body tries to deal with this by producing excess insulin from the pancreas.

Processed meatHere is a list of some food that is a major risk factor for diabetes

  • Red and processed meat
  • Fried food
  • Refined grains
  • Trans fats
  • Whole eggs
  • Sugar

Red and Processed Meat

Many studies have shown that high meat consumption significantly raises your chances of getting diabetes, with an even higher risk form processed meat. Many people believe that its just sugar and sugary foods that cause diabetes, therefore not realizing that meat has a major role to play in contracting diabetes.

Fried Food

Greasy fried foods will lead to weight gain which is a driver of diabetes, also, fried foods will raise your blood sugar too high too rapidly which puts demands on your body for more insulin. More insulin produced means more weight on your body and so the cycle continues. Excess weight promotes insulin resistance and is a major risk factor for type 2 diabetes. Individuals who are overweight or obese are at high risk of getting type 2 diabetes.

Refined Grains

Refined carbohydrates such as white bread, pasta and rice have had the fiber removed, which means they will raise blood glucose levels much faster and higher than whole grain foods. Studies have shown that people who consume refined carbohydrates such as white bread, white pasta and white rice will have a much greater risk of being diagnosed with diabetes.

Trans Fats

Trans fats are found in foods like, cakes, biscuits, crackers and pies, fried foods such as, french fries, doughnuts, and chicken. Trans fats reduces insulin sensitivity which elevates insulin levels and increases your chances of getting diabetes. In addition, trans fats is a high risk factor for cardiovascular disease, which will cause more complications as diabetes accelerates cardiovascular disease.

Whole Eggs

Studies have shown that diabetics who eat one egg a day or more have a five fold risk of death from cardiovascular disease. Eating five or more eggs a week has reported an increased risk of developing type 2 diabetes.

Sugar cubesSugar

Diabetes means elevated blood glucose levels, so avoiding foods that cause high glucose levels is wise. Foods like sweetened beverages that have been stripped of their fiber, sugary processed food like deserts will have the same effect.

Symptoms of Diabetes

  • Frequent urination
  • Increased thirst
  • Extreme hunger
  • Fatigue
  • Unexplained weight loss
  • Blurred vision
  • Frequent infections

Effects of diabetes

Diabetes effectsHeart Disease: Diabetes increases the risk of heart disease, stroke, high blood pressure and atherosclerosis (narrowing of the blood vessels).

Kidney Disease: Nephropathy is a disease of the kidneys caused by damage to the small blood vessels. If you have diabetes for a period, you may develop nephropathy.

Eye Damage: Diabetes increases the risk significantly of eye damage, such as developing cataracts and glaucoma, and may damage the blood vessels of the retina, leading to blindness.

Nerve Damage: More than half the people with diabetes end up with neuropathy, a condition that causes damage to the nerves which can result in weakness, numbness and pain usually in your hands and feet, but can effect other areas of the body.

Slow Healing: Your immune system will find it more difficult to fight infection with high blood glucose levels, which can lead to serious health conditions.

Prevention is better than the cure

Man holding stop diabetes signHow to prevent diabetes is all down to consuming a proper diet. Fruits, vegetables, nuts, seeds and legumes are all we need for an optimum healthy diet. Green leafy veg are the most nutrient dense of all time, these foods contain vitamins, minerals, antioxidants, and phytochemicals and should be consumed daily to not only help prevent diabetes, but diseases of all kinds. Nuts, seeds and legumes are powerful foods that are rich in protein and help build up your immune system by increasing good bacteria in your gut. Fruit is delicious and sweet, but it is not something you need to avoid if your diabetic, as the sugar in whole fruit is not the same as free sugar, the kind you need to avoid. Fruit contains many essential nutrients, such as potassium, dietary fiber, folate and vitamin C, aim to eat at least 3 – 4 fruits a day.


A diet containing Fruit, vegetables, nuts, seeds and legumes is probably the healthiest diet on the planet, and is your best defense against any disease. It’s not only the duration we spend on this planet that’s important to us, but the quality of life we have during that time is of most importance. Having any ailment reduces that quality of life, and diabetes is no exception. As you can see diabetes can lead to so many other illnesses, it is important to do all in your power to avoid it, or reduce its effects if you have it. Following a plant based diet is your best defense to a healthier you.

I would love to hear your thoughts on the subject.. Please comment below!

18 thoughts on “What Is The Best Diet To Prevent Diabetes”

  1. Hello Dave

    Thanks so much for sharing a great article to read to know more about what is the best diet to prevent diabetes.

    Today I can share a first line testimony, my mother has diabetes and she always loved to have sweet buns, cookies and all kind of sweet food, I don’t blame her, I understand her, at the time when she was a young girl and later a young adult, there was no information about diabetes and how to prevent it.

    She was unlucky to be born in an age where little was know about diabetes, today she is getting older and I see how she is living with many problems, to many pills everyday to try to give her the best quality life, if we can call it life quality.

    I have seen her going from this pain to the next one, but she is lucky to have a great doctor who is always looking to do the best for her.

    When you have a family member going through bad times because diabetes, you learn the lesson, I know it can be so hard to change eating habits to start having a better and healthier diet and start moving, I mean doing exercise every single day!

    That is the best we can all do, start learning new healthy habits and move more, and get the knowledge how to manage to have once in a while something that is OK, to prevent to get sick from diabetes

    I thank you for sharing great information that will help many to stay healthier and enjoy more of life!

    • Hi Alejandra, It is difficult to change your eating habits overnight but with a little time you start to lose those cravings, and it becomes enjoyable to eat healthy food, especially when you start to see the benefits. 

      It’s tough to watch a family member such as your mother suffering, it’s only then we realise just how important it is for us to maintain our health.

      Thank you for your wonderful comment and I wish you and your mother well..


  2. hello, it is a great and nice feeling to know that someone will create a great website like this and also create a write up on an article like this. what we take in determines to a large extent how our body reacts. these list of foods in this article are what my aunt need to see so she can watch what she eats.

    • Hello Benny, thank you for your wonderful comment and delighted you enjoyed the article. Exactly what we eat is who we are and what we become to a large extent. All the best for now!


  3. Many thanks to you for giving us such a wonderful article and my father has long been a diabetes .I am very worried about the possibility of diabetes in the future .But I think diabetes can be completely avoided with proper diet, physical activity and common sense in this regard. That’s why I’ve changed my lifestyle and I’m dieting regularly. I think a diet containing fruits, vegetables, nuts, seeds and lemons is probably the healthiest diet on the planet and my best defense against any disease. Personally I think following a plant-based diet is the best defense for my health. 

    Through your article I have gained a lot of knowledge. And there is a lot of information about the problems that can result from diabetes. And I think it’s very important to control it and do it yourself. I will definitely show your article to my father and I will certainly share his new experience with you.Can I share your article on my social media?

    • Hi Shanta, I wouldn’t worry about inheriting it, it’s really all down to what we eat, so it’s great to see that you have the knowledge to go in the right direction. Absolutely you can share on social media. Many thanks for your comment and I wish you well..


  4. Very enlightening and educating is this post and I’m delighted you shared such a great post out here. Learning about diabetes and the various foods that can actually help prevent it is great here and thanks so much for sharing. I will consider adhering to all the foods you have highlighted to be bad for the body here. Thanks

    • Hi Rodarrick, thank you and delighted you enjoyed the post. Yes indeed it is so important that we are aware of the foods that are healthy and the ones that are not. Happy eating!


  5. Hello Dave, I must say that this article is very helpful and informative. It is good I stumbled upon your topic because my mother has diabetes and if it is up to the genetics I could get it too. You shared some very useful advice and tips for preventing a diabetes I will follow.

    • Hello Danijel, genetics play a small role in what our health issues are, it’s our diet that contributes the most. I wish you well and good health..


  6. Hey, I learn a lot while reading your post on best diet to prevent diabetes. While reading I know that diabetes is a chronic condition that occurs when the body cannot produce insulin or the body cannot effectively use the insulin it produces. A diet containing Fruit, vegetables, nuts, seeds and legumes is probably the healthiest diet on the planet, and is your best defense against any disease. Thanks for sharing.

    • Hi Deepanshi, great to hear from you, I’m glad the article was helpful and thank you for your comment.

      All the best..


  7. As a former type 2 diabetic, I can assure readers of the blog that it is reversible as suggested in the article. Based on my doctor’s advice, I went on a strict calorie controlled diet and drastically reduced my daily calorie intake. In addition, I added a vigorous exercise regime 3 days/week. I lost over 20kg in 3 months and when I was tested, the sugar level in the blood was in the normal range. I have continued on a low calorie food intake ever since. Thanks for a very informative and well researched article.


    • Hello Sandeep, glad to hear you got your blood sugar in the normal range, your proof it can be done with healthy eating. Thank you for your comment.


  8. Diabetes is one of the monstrous diseases that the world faces. Its effect on mankind is very drastic. So i become very happy when I see articles like this written on it to educate people as to how to prevent this menace. I am very impressed with your work. I enjoyed reading it. Its a top class work.

    • Hi and thank you for your wonderful comment, I am glad you enjoyed the article. I do my best to make people aware of the importance of eating good nutritious food.

      I wish you well..


  9. Health they say is wealth, I always advise, why not prevent instead of treat. Prevention in the long run is far cheaper than treatment. For me, a lot of those food that causes diabetes are quite avoidable, what we need is been conscious about what we eat and drink. And this is important to stay healthy and live longer

    • Thank you for your comment Parameter, I have to agree, prevention is a lot easier than dealing with health issues, and as we have to eat anyways why not make it proper nutritious food.

      All the best..



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