Best Foods to Help Reverse Prediabetes and Prevent Type 2 Diabetes

Type 2 Diabetes is a condition that occurs due to problems with how the body uses and regulates sugar–or glucose, as fuel. This long term condition results in too much excess sugar circulating in the bloodstream which can cause a myriad of issues within the body's circulatory, nervous, and immune system. Every system in the body needs balance to work and function properly, this imbalance of sugars in the bloodstream will result in two primary problems: the pancreas will no longer produce enough insulin, and in turn your cells will respond poorly to that insulin [6].

As excess sugars build up in the blood, the pancreas releases more insulin to try and compensate. Over time, this overexertion causes the cells in the pancreas to become damaged, and the organ can no longer produce enough insulin to keep blood sugar levels in balance. When insulin levels become too low, and your pancreas produces less and less of the hormone, your body’s cells start to become insulin resistant [6]. This will cause your imbalance to continue to grow exponentially, and will start putting extra stress onto your liver. One of the liver’s main jobs is to store and produce glucose. Despite consuming glucose through diet and from production within the liver; the lack of insulin will continue to keep your cells “malnourished”, and unable to absorb necessary fuel. This build up of glucose in the bloodstream/liver over-time, will cause the excess glucose to turn into fat cells [2]. This domino effect will continue throughout all of your body’s systems wreaking havoc. Type 2 diabetes is an extremely damaging disease, and has life-altering ramifications. While type 2 diabetes has no known cure, a diagnosis of prediabetes can be reversed [6].

Prediabetes is a condition in which blood sugar levels are higher than normal, but not high enough to be classified as type 2 diabetes. Approximately 96 million Americans, just over 1 in 3, have prediabetes with about 80% of individuals not knowing that they even have the condition. Prediabetes not only puts you at increased risk of developing type 2 diabetes, but also heart disease, and stroke [3]. Prevention is especially important for those with additional risk factors such as obesity, high cholesterol, or a family history of diabetes. Making a few changes in your lifestyle now can help you avoid severe and lifelong health complications. A simple change you can make today is what you put onto your plate [5].

Added sugars, trans fats, processed carbohydrates and alcohol can raise your blood glucose levels, causing the pancreas to pump excess insulin and promote inflammation in the body. By eliminating as much of these foods as possible, and stocking up on foods and drinks that actually work in sync with your body, it is possible to keep blood sugar levels within their target range [4]. Here are 5 foods that work along with your body to keep glucose levels in check:

1. Berries: Berries such as blueberries, raspberries and strawberries provide ample amounts of fiber and antioxidants; which are known to lower blood sugar and reduce inflammation. There are many studies to suggest that berries may also reduce complications from diabetes such as kidney disease and nerve damage, they may work to decrease insulin resistance, and when berries are combined with or follow starch-heavy meals, they may also assist in lowering blood sugar.

   

2. Nuts: Nuts such as pistachios, almonds, cashews, and walnuts are great snacks that actively work to lower blood sugar and your overall BMI. They are also packed full of fiber, essential minerals, and healthy fats.

   

3. Leafy Greens: Spinach, collards, arugula, bok choy, kale and similar greens are high in the mineral magnesium, which helps to lower your risk for Type 2 diabetes. Leafy greens are also chalked full of the mineral potassium, which is essential in allowing the body to relax blood vessels and lower blood pressure. Dark green vegetables also contain high levels of vitamins A, C, E, K, calcium and iron. Not to mention the fiber provided by these greens also actively works to improve glucose levels.

   

4. Non-Starchy Vegetables: The American Diabetes Association recommends that at meals, half of your plate should be filled with non-starchy vegetables such as asparagus, zucchini, tomatoes, broccoli, mushrooms, and eggplant. These veggies are full of fiber and vitamins/minerals.

   

5. Whole Grains: While refined or simple carbohydrates such as white flour and table sugar can raise glucose levels; whole grains like oats and brown rice have the opposite effect. Not only are these foods packed with fiber, they are also full of B vitamins, and minerals such as folate, chromium, and magnesium [1].

Work Cited:

1. “5 Superfoods to Lower Your Blood Sugar.” Medical Center Enterprise, 2023, www.mcehospital.com/health-library/322.
2. Bhatt, Harikrasna B, and Robert J Smith. “Fatty Liver Disease in Diabetes Mellitus - PMC - National Center For ...” Fatty Liver Disease in Diabetes Mellitus, 4 Apr. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4405411/.
3. CDC Staff. “Prediabetes - Your Chance to Prevent Type 2 Diabetes.” Centers for Disease Control and Prevention, 30 Dec. 2022, www.cdc.gov/diabetes/basics/prediabetes.html.
4. Lui, Novella. “5 Foods and Drinks to Avoid If You Have Diabetes.” Healthline, 3 Apr. 2023, www.healthline.com/nutrition/foods-to-avoid-with-diabetes.
5. Mayo Clinic Staff. “Diabetes Prevention: 5 Tips for Taking Control.” Mayo Clinic, 24 Mar. 2023, www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639.
6. Mayo Clinic Staff. “Type 2 Diabetes.” Mayo Clinic, 14 Mar. 2023, www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193.