Foods to eat and to avoid for type 2 diabetes prevention

Type 2 diabetes, also called adult-onset diabetes, is a dangerous disease that affects many people, but it's possible to prevent it with proper nutrition.

Type 2 diabetes, also called adult-onset diabetes, is a dangerous disease that affects many people, but it's possible to prevent it with proper nutrition. As doctors unearth more information about the causes of Type 2 diabetes, it becomes increasingly confusing to follow the recommended guidelines of what to eat and what not to eat. It's important to understand the Glycemic Index (GI) and remember which types of food to avoid and which to consume.

You already know that once someone has diabetes, high blood sugar levels become harmful to them. High blood sugar is also one of the things that causes Type 2 diabetes in the first place. But it's not as simple as just avoiding sweet snacks. Many foods high in carbohydrates also spike up blood sugar levels. GI tells you how much each food raises your blood sugar. The lower its GI, the better a food is at preventing Type 2 diabetes.

Almost all vegetables have a low GI, and you should try include two or more varieties in every meal —even at breakfast. Fruits often have a low GI as well, but with their naturally high sugar content, that's not always the case. Some of the best fruits to eat to prevent diabetes are apples, strawberries, blueberries, oranges, grapefruit, plums and pears. The high fibre content in these fruits helps slow down how quickly your body processes the sugar they contain, letting you enjoy sweetness and still stay healthy. Whole grains also have high fibre and low GIs. Protein slows down the speed at which you process sugar, so you should add a portion of a high protein food, such as meat, fish, eggs, tofu or beans to every meal.

The worst foods for Type 2 diabetes prevention are the ones that contain refined sugars, including candy, soda, cakes and cookies, white bread and potatoes (the latter two containing high GIs). Two fruits that have high GIs are cantaloupe and watermelon. Fruits that have medium-level GIs, such as kiwis, papayas, pineapples, bananas and apricots, are acceptable in moderation. One of the most common myths about nutrition is that natural fruit juices are healthy. Although juices made from whole fruits do contain more vitamins than artificially flavoured drinks, the process of breaking down fruit into juice greatly increases its GI.

Type 2 diabetes leads to an increased risk of heart attacks, Alzheimer's disease, foot amputations, kidney failure and many other health problems. You might have to give up your favourite treats, but preventing Type 2 diabetes is worth it. Remember that there are many healthy fruits that will give you the sweetness you crave while also helping to prevent Type 2 diabetes.