Diabetes Prevention Program in Rockingham County
Think you might be at risk for type 2 diabetes? Take the risk assessment test here.
Curious about diabetes risk factors?
Check out this list of foods that can actually reduce your risk of diabetes!
1. Apples: Apples contain a protein that actually helps the body secrete insulin more efficiently and prevent insulin resistance, which is a major characteristic of type 2 diabetes. Apples are also rich in antioxidants and fiber, just make sure to leave the skin on!
2. Yogurt: Yogurt is high in protein, particularly Greek yogurt, which makes you feel full and can reduce blood sugar spikes. Eating a serving of yogurt everyday can actually reduce your risk of type 2 diabetes by 18%. Make sure you're reaching for a low sugar variety with less than 15 carbohydrates per serving.
3. Asparagus: Asparagus is low in sugar and high in fiber, and is rich in antioxidants, which can reduce inflammation and balance blood sugar levels. People who eat at least one and a half servings of leafy green vegetables, such as asparagus and spinach, per day reduce their risk of type 2 diabetes by 14%!
4. Beans and legumes: Chickpeas, beans, and lentils are low in calories and saturated fat, have a low glycemic index, and are very high in fiber, so they make you feel full longer and can prevent blood sugar from rising rapidly. Studies have shown that people who follow vegetarian or vegan diets are at a lower risk of developing type 2 diabetes than people who eat meat.
5. Chia seeds: Chia seeds are high in protein and fiber, as well as omega-3 fatty acids, which reduce the risk of heart disease and stroke. You can add them to oatmeal or blend them into a smoothie!
6. Berries: Strawberries, blueberries, raspberries, and blackberries are low in calories and carbohydrates, and they have a low glycemic index to prevent blood sugar spikes. They are also high in fiber, which will keep you full.
7: Coffee: Studies have shown that people who drank more than one and a half cups of coffee daily are 54% less likely to develop
diabetes than non-coffee drinkers. Make sure you drink your coffee without sugar; black is best, but it can be enjoyed with milk!
8. Pumpkin seeds: Pumpkin seeds, also called pepitas, are rich in plant chemicals that help the body use insulin more efficiently, as well as globulins, which are proteins that help reduce blood sugar. They are also rich in protein and fiber. These can be enjoyed as a snack or they go great on a salad!
9. Brown rice: People who ate 3 to 5 servings of whole grains per day have been shown to be 265 less likely to develop type 2 diabetes. Brown rice is a great whole grain because it is rich in magnesium and fiber, and also has a low glycemic index. Rice is also gluten free!
10. Vinegar: Vinegar has acetic acid, which can lower blood sugar and insulin levels after you eat carbohydrates, which slows the rate of sugar absorption into your blood stream after eating. A great place to find vinegar is in your favorite salad dressing!
For more information, contact Katrina White at (336) 342-8150 or by email at email@example.com