Many conventional diabetes diets rely on meat or grains as the major calorie source. However, these strategies have serious drawbacks.
High-nutrient, low glycemic load (GL) foods are the optimal foods for diabetics, and these foods also help to prevent diabetes in the first place.
1. 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.
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.
2. 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, lentils, and other legumes are the ideal carbohydrate source.
Beans are low in glycemic load 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.
4. Nuts and Seeds