Foods to eat to prevent Type 2 diabetes include whole grains, beans, fruits, vegetables, nuts and seeds, states Mayo Clinic. Others include tomatoes, yogurt and non-fat milk, and fish with omega-3 fatty acids, according to Healthline.
Whole grains, such as lentils and barley, contain antioxidants and soluble and insoluble fiber, vital for keeping the digestive tract healthy and metabolizing fats. These grains lower blood cholesterol and keep blood sugar levels stable. Beans are high in potassium, magnesium, protein and fiber, and are low in the GI, states Healthline.
Seeds and nuts such as walnuts contain folic acid, vitamin E, zinc, omega-3 fatty acids and alpha-linolenic acid, a fatty acid essential for lowering cholesterol levels and boosting heart health. They also have a very low GI score, meaning that they do not raise blood glucose levels quickly, notes Healthline.
Type 2 diabetics and those who wish to prevent the disease should avoid hot dogs and processed deli meats as they are high in sodium and fats, which can increase the risk of hypertension. They should also avoid saturated fats, such as cheese, butter and cheese, as they increase bad cholesterol content in the body. They should consume in moderation fruit juices and starchy vegetables, such as potatoes, corn and peas, according to Everyday Health. Apart from diets, moderate physical activity, such as swimming and riding, are also important in avoiding Type 2 diabetes, explains Mayo Clinic.