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When it comes to managing diabetes, diet plays a crucial role. While there are many foods that can increase the risk of diabetes, there are also several foods that can decrease the risk of developing the condition. Here are some top foods that you should include in your diet to help decrease your diabetes risk.

Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known to have an anti-inflammatory effect on the body. Inflammation can contribute to insulin resistance, which is a precursor to diabetes. Eating fatty fish regularly can help decrease this inflammation, thus reducing the risk of developing diabetes. Aim for at least two servings of fatty fish per week.

Non-Starchy Vegetables

Non-starchy vegetables such as broccoli, spinach, and kale are low in carbohydrates and calories but high in fiber, vitamins, and minerals. They can help regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of developing diabetes. Aim to include a variety of colorful non-starchy vegetables in your meals every day.

Whole Grains

Whole grains such as brown rice, quinoa, and whole-wheat bread are rich in fiber, which helps slow down the absorption of carbohydrates and prevent blood sugar spikes. This can help reduce the risk of developing diabetes and also help manage diabetes if you already have the condition. Aim to replace refined grains with whole grains in your diet.

Legumes

Legumes such as lentils, chickpeas, and kidney beans are rich in fiber, protein, and complex carbohydrates. They can help regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of developing diabetes. Aim to include legumes in your meals at least twice a week.

Nuts

Nuts such as almonds, walnuts, and pecans are rich in healthy fats, fiber, and protein. They can help regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of developing diabetes. However, nuts are also high in calories, so it is important to eat them in moderation. Aim for a small handful of nuts as a snack or sprinkle them on top of salads or oatmeal.

Incorporating these foods into your diet can have significant benefits for reducing your risk of diabetes. Along with a healthy diet, it is also important to maintain a healthy weight, exercise regularly, and avoid smoking and excessive alcohol consumption.

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