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Incorporate these 12 foods into your diet to reduce your diabetes risk.
Slow-burning, low-GI vegetables: These should be
the basis of your diet. These include broccoli, asparagus, spinach,
silverbeet, kale, cabbage, bok choy and cauliflower. Aim for five serves
a day. Garlic and onions: Eat them every day if you can. They lower cholesterol and blood pressure, contain antioxidants and are anti-inflammatories.
Heathy animal products: These include omega-3-rich fish such as wild salmon and sardines; mercury-free fish, prawns and scallops; omega-3 or free-range eggs; and (organic if possible) grass-fed poultry.
Seaweed: Kombu, nori, hijiki and wakame are all extraordinarily high in minerals, protein and healing compounds.
Green tea: It contains anti-inflammatory, detoxifying and antioxidant phytonutrients. The small amount of caffeine is usually well tolerated by most.
Whole soy products: These include tempeh, tofu and miso.
Nuts: The best are almonds, walnuts, macadamias, hazelnuts and pecans. Stick with 10 to 12 nuts once or twice a day.
Seeds: Pumpkin, sunflower and sesame seeds are all high in fibre, protein, vitamins and minerals.
Gluten-free wholegrains: Eat up to half a cup a day of brown, black and red rice, quinoa, amaranth or buckwheat.
Beans or legumes: They are rich in protein and filled with fibre, minerals and vitamins that help balance blood sugar.
Berries: Blueberries, cherries, blackberries and raspberries are filled with phytonutrients.
Apple, pears and stone fruit: They are healthy and full of fibre and healing chemicals. Limit to one to two pieces a day.
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