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FOODS THAT LOWER THE RISK OF TYPE 2 DIABETES

Minimally processed plant-based foods such as wholegrains, vegetables, whole fruit, legumes, nuts, seeds and non-hydrogenated non-tropical vegetable oils (The Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes, 2023)

Brown rice. Low-fat, low-sugar, low-sodium, source of carb, protein, fiber, minerals, omega-3 fat, and phytochemicals including antioxidants

Wholegrains

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Broccoli. Low-fat, low-sugar, low-sodium, high-fiber source of calcium, iron, potassium, folate, vitamins A, C, E and K, phytochemicals including antioxidants
Apples. Very-low-fat, very-low-protein, low-sodium, source of fiber, vitamin C, phytochemicals including antioxidants
Navy beans, white beans, cannellini beans, haricot beans. Low-fat, low-sugar, high-fiber source of protein, iron, folate, phytochemicals

Legumes

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Almonds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat), low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants and phytosterols
Chicken. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 polyunsaturated fat
Fish.Pollock. Lean protein. A low-fat, carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , iodine, and heart-healthy omega-3 EPA and DHA polyunsaturated fat

Non-hydrogenated non-tropical vegetable oil

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