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.
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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.
Higher green vegetable consumption is associated with lower risk of developing type
2 diabetes, and among diabetics, higher green vegetable intake is associated with
lower HbA1c levels.
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.
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
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.
Accordingly, bean and legume consumption is associated with reduced risk of both
diabetes and colon cancer.
Nuts and Seeds
Nuts are low in glycemic load, promote weight loss, and have anti-inflammatory
effects that may prevent the development of insulin resistance.
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