One of the most well-studied diets that can reduce the risk of developing Type 2 diabetes is the Mediterranean diet, which prioritizes whole grains, fruits, vegetables, legumes, nuts and olive oil. But any low-carb or low-fat diet that is affordable and sustainable for you can help, said Dr. Mary Vouyiouklis Kellis, an endocrinologist at Cleveland Clinic.
“The important thing is to eat more healthy vegetables, have enough fiber and protein in your meals, and reduce refined sugar,” Kellis said. Some of the food you eat may still be carb-heavy. But with a few adjustments, such as swapping whole wheat for refined flour or eating brown rice instead of white rice, you can continue to enjoy the foods you grew up eating, she said.
Doctors also recommend that you pair fruit with nuts to limit the effect of natural sugars in fruits on your blood glucose levels. And avoid sodas, energy drinks and sweetened teas, Kellis said.
Some research suggests that limiting snacks and late-night meals or shortening the window of time when you eat, as with intermittent fasting, can also improve your body’s insulin sensitivity.
