The following foods have been associated with a reduced risk of developing diabetes in observational studies of people in different countries:
Flaxseed. Flaxseed prevents insulin resistance in 4 ways, making it the king of antidiabetic foods. Flaxseed is loaded with fiber, omega-3 fats and carotenoids. It also contains a large quantity of lignans, natural compounds shown to reduce insulin resistance in experimental studies. The best way to eat flax is to grind organic flaxseed in a coffee grinder every day, to make sure it’s fresh.
Salmon. Salmon is a concentrated source of omega-3 fats and carotenoids.
Green tea. Green tea contains natural compounds called flavonoids that reduce inflammation, a leading cause of insulin resistance. “Slim Chai Tea,” a recipe found in our book, uses spices like chives, cardamom, and cinnamon to enhance the anti-inflammatory effect of green tea.
Walnuts and almonds. Walnuts are a source of fiber and omega-3 fats. Almonds contain fiber, essential minerals, and monounsaturated fats. Not only is eating nuts associated with a reduced risk of diabetes, but almonds and walnuts also lower the level of cholesterol in people who already have diabetes.
Bell peppers, broccoli, carrots, red cabbage, spinach, and tomatoes. These vegetables are six highest in carotenoids. You’ll absorb more carotenoids from these by eating them in a meal that contains some healthy fat, like salmon or olive oil.
Cinnamon. Brewing cinnamon in a tea produces an extract that directly increases the sensitivity of your body’s cells to insulin. Cinnamon extract was also shown to reduce the blood sugar of people who already had developed type 2 diabetes.
Garlic, ginger, onion, and turmeric. These foods reduce inflammation, one of the chief causes of insulin resistance. Each of these has been shown to reduce blood sugar in scientific experiments.