Dr. Fuhrman recommends a diet of high-nutrient foods with low-glycemic loads to prevent or reverse diabetes. The top five foods that Dr. Fuhrman recommends for this purpose are green vegetables, nuts and seeds, fresh fruit, non-starchy vegetables, and beans, according to his website.
High-nutrient green vegetables, including leafy greens and cruciferous vegetables, are the most important foods when it comes to reversing or preventing diabetes, explains Dr. Fuhrman. An increased intake of these vegetables correlates with a decreased risk of developing diabetes.
Non-starchy vegetables such as onions, mushrooms, garlic, eggplant, and peppers contain fiber and phytochemicals and do not effect a person's blood glucose levels, notes Dr. Fuhrman. Beans, lentils and legumes are ideal carbohydrates, because these foods reduce the risk of diabetes and colon cancer. Like beans, nuts also have a low-glycemic load. Nuts also encourage weight loss and their anti-inflammatory effects can prevent an individual's body from becoming insulin-resistant.
Because fruit contains fiber and antioxidants, it is a wise choice to satisfy a sweet craving, reports Dr. Fuhrman. Three servings of fresh fruit per day lower the risk of developing diabetes by 18 percent. Diabetics should consume low-sugar fruits such as melon, kiwi, oranges, and berries to minimize negative glycemic effects.