🍽️ What You Can Eat to Control or Even Prevent Diabetes

Mati Lio
Jul 18
4 min read

Updated: 6 days ago

This post is part of my series on natural ways to control or prevent diabetes. Make sure to check Part 2 here: Smart Food Choices for Blood Sugar Control.

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As we grow older, making wise food choices becomes more than just a wellness goal — it’s a necessary part of disease prevention and long-term health. This is especially true if you have a family history of diabetes, are prediabetic, currently managing Type 2 diabetes, or have concerns about your blood sugar levels.

This post will guide you through practical food suggestions that may help control or even prevent diabetes — but please remember:

> 🩺 Always consult with your doctor or healthcare provider before making dietary or lifestyle changes. The tips in this post are based on experience, personal research and shared for educational purposes only. They should never replace medical advice.

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🔍 Why Food Choices Matter for Blood Sugar Control

Diabetes, particularly Type 2, is strongly influenced by how your body processes carbohydrates and produces insulin, the hormone responsible for regulating blood sugar levels. Eating foods that cause sharp spikes in blood sugar (high glycemic index foods) can put extra stress on this system — while the right foods can help stabilize or even improve your glucose response.

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⚖️ Understanding Glycemic Index (GI)

The glycemic index measures how quickly a food raises blood sugar after eating.

Low GI (≤55): Best choice (e.g., legumes, leafy vegetables, oats)

Medium GI (56–69): Acceptable in moderation

High GI (≥70): Limit intake (e.g., white bread, sugary drinks, garri).

To prevent or manage diabetes, focus on foods with a low to moderate GI.

✅ Low GI = Better blood sugar control.

✅ High GI = Rapid spikes in blood sugar.

*A quote or advice on healthy eating to prevent or control diabetes*

🥦 What to Eat to Support Blood Sugar Control

These food tips are rooted in global and traditional eating patterns that favor fiber-rich, low-glycemic, and nutrient-dense options:

1. 🍚 Reduce Refined Carbs, Choose Smart Alternatives

Too many refined or starchy carbohydrates can raise your blood sugar quickly. Instead, consider these smart swaps:

Common Carb Vs. Better Alternative

White rice: Swap to brown rice, quinoa, or ofada rice

White bread: Swap to whole wheat or sprouted grain bread

Garri: Swap to Oat flour, yam flour, or plantain flour

Regular Pasta: Swap to chickpea pasta, whole grain pasta, lentil pasta

These alternatives have a lower glycemic index (GI) and digest more slowly, helping to reduce spikes in blood sugar.

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2. 🥕 Fill Half Your Plate with Non-Starchy Vegetables

Vegetables are rich in fiber, vitamins, and antioxidants, and many have little impact on your blood sugar:

Spinach

Pumpkin leaves

Okra

Cabbage

Kale

Garden egg

Broccoli

Lettuce

Green beans

Steam, stir-fry, or enjoy them fresh in salads. Avoid overcooking to retain nutrients.

3. 🍓 Choose Low-Sugar, High-Fiber Fruits

While fruits are healthy, some are high in natural sugars. Opt for low-glycemic fruits such as:

Avocados

Berries (strawberries, blackberries, raspberries)

Apples (in moderation)

Tomatoes

Cucumber

Guava

Eat fruits whole instead of juicing them to preserve fiber and avoid blood sugar spikes.

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4. 🫘 Add Lean Proteins and Healthy Fats

Protein helps slow down the digestion of carbs and supports blood sugar stability. Choose:

Boiled or grilled chicken

Fish (like mackerel or salmon)

Eggs

Beans and lentils

Greek yogurt (unsweetened)

Nuts and seeds (almonds, chia seeds, pumpkin seeds)

Pair proteins with vegetables for a satisfying, glucose-friendly meal.

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5. 🥑 Increase Fiber & Healthy Fats Intake

Fiber slows digestion and absorption, which helps regulate blood sugar. Good sources include:

Unripe plantain

Sweet potatoes (in moderation, boiled, not fried)

Groundnuts (peanuts)

Avocados

Oats (whole, unsweetened)

Chia seeds

Vegetables with skin

Combining fiber with good fats also promotes satiety and heart health.

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📝 Simple Tips to Make Healthy Eating Sustainable

✅ Portion control – Too much of even good food can spike blood sugar

✅ Plan meals – Prep ahead to avoid poor food choices

✅ Stay hydrated – Drink plenty of water

✅ Exercise regularly – Helps your body process glucose better

✅ Check labels – Hidden sugars are everywhere

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🌿 Final Thoughts

Preventing or managing diabetes is not just about eliminating foods — it’s about building a balanced and enjoyable diet that supports long-term wellness. By incorporating these smart food choices, you may be able to keep your blood sugar in check and feel more energetic every day.