Diabetes: what to eat for prevention, reverse

People with diabetes have nearly double the risk of heart disease and are at a greater risk of developing mental health disorders such as depression. But most cases of type 2 diabetes are preventable and some can even be reversed.

Taking steps to prevent or control diabetes doesn't mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood.

You don't have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.

As with any healthy eating program, a diabetic diet is more about your overall dietary pattern rather than obsessing over specific foods. Aim to eat more natural, unprocessed food and less packaged and convenience foods.

Eat more

Healthy fats from nuts, olive oil, fish oils, flax seeds, or avocados
Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices
High-fiber cereals and breads made from whole grains
Fish and shellfish, organic chicken or turkey
High-quality protein such as eggs, beans, low-fat dairy, and unsweetened yogurt

Eat less

Trans fats from partially hydrogenated or deep-fried foods
Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts
White bread, sugary cereals, refined pastas or rice
Processed meat and red meat
Low-fat products that have replaced fat with added sugar, such as fat-free yogurt.