Three Foods That May Fend Off Diabetes

These three simple diet tweaks may help you dodge diabetes: Eat more leafy greens, choose fat-free yogurt, and add nuts and seeds to your diet. Each of these changes may help lower your risk of diabetes anywhere from 10 to 20 percent.

The Greens Scene
In a study, eating just one serving per day decreased diabetes risk by almost 10 percent. So stock up on spinach, arugula, romaine, and kale. (Reverse prediabetes with these three simple steps.)

Fat-Free-for-All
Keeping your overall fat intake to under 30 percent of your total daily calories will do your pancreas big favors, according to research. It helps improve pancreatic function, and because the pancreas produces insulin, good pancreatic function is key to controlling diabetes risk. (Learn the difference between good fats and bad fats.)

Nuts About Seeds
In a study, middle-aged and older adults who consumed the most alpha-linolenic acid (ALA) -- a beneficial fat found in walnuts and flaxseeds -- lowered their risk of developing diabetes by 20 percent. In animal studies, higher levels of ALA have also been linked to improved insulin sensitivity and better regulation of glucose levels. (Use these three spices to get a better handle on your blood sugar.)

Diabetes Forecast
Diabetes is a leading killer -- and more than 25 million people in the United States have it. Isn't it great to know that you could avoid being a statistic just by eating the right foods? (Here's more straightforward advice on eating for better blood sugar.)

Wondering if you’re at risk for diabetes? Learn why keeping tabs on your blood sugar could save your life.

Previously published on 07/14/2011

Omega-3 fatty acids and incident type 2 diabetes: the Singapore Chinese Health Study. Brostow, D. P. et al., American Journal of Clinical Nutrition 2011 May 18.

Plasma omega-3 fatty acids and incident diabetes in older adults. Djousse, L. et al., American Journal of Clinical Nutrition 2011 May 18.

Dietary macronutrient composition affects {beta} cell responsiveness but not insulin sensitivity. Goree, L. L. et al., American Journal of Clinical Nutrition 2011 Jul;94(1):120-127.

Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Bazzano, L. A., et al., Diabetes Care 2008 Jul;31(7):1311-1317.