1. Apples

In a Finnish study, men who ate the most apples and other foods high in quercetin had 20 percent less diabetes and heart disease deaths. Other good sources of quercetin are onions, tomatoes, leafy green vegetables, and berries.

2. Cinnamon

A study at the Human Nutrition Research Center in Beltsville, Maryland, found that if you use ½ teaspoon of cinnamon daily, it can make cells more sensitive to insulin. Therefore, the study says, the cells convert blood sugar to energy.

.

3. Citrus Fruit

Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. It may seem quicker to get your C from a pill, but since fruit is low in fat, high in fiber, and delivers lots of other healthy nutrients, it's a better choice.



4. Cold-Water Fish

Heart disease strikes people with diabetes twice as often as it does people without the illness, according to the American Diabetes Association. Diets high in omega-3 fatty acids—the "good fat" in cold-water fish such as wild Alaskan salmon, sardines, and Atlantic mackerel—can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol.

5. Fiber-Rich Foods


Rather than try to figure out exactly how much fiber is in different foods, focus on trying to get a total of 13 daily servings of a mixture of fruits, vegetables, beans, brown rice, and whole grain pastas, cereals, and breads.

6. Legumes

Legumes of all sorts—chickpeas, cannelloni beans, kidney beans, and lentils—are a great addition to soups, salads, and a variety of ethnic dishes. And this low-fat, low-calorie, high-fiber, high-protein food helps to reduce risk of diabetes and heart disease. The fiber slows the release of glucose into your bloodstream, which prevents the blood sugar spikes that worsen diabetes blood sugar control and make you feel hungry.


7. Green Tea

Caused by high-fat foods, lack of exercise, and eating too few fruits, vegetables, and good fats—can increase risk of hearts attacks and thwart the body's ability to absorb blood sugar. A simple solution: Drink green tea and orange or cranberry juice. They're all packed with flavonoids—powerful inflammation-fighters. Swap one in for one cup of coffee a day.

8. Nuts



The key to eating nuts is not to eat too many; they're so high in calories that you could easily see the aftermath pouring over your pants. Either measure 2 tablespoons of nuts, count how many it is, and limit yourself to that number, or keep a jar of chopped nuts on hand. Sprinkle 2 tablespoons a day on cereal, yogurt, veggies, salads, or wherever the flavor appeals to you.

9. Spinach, Kale, and Collard Greens

All of these green leafy vegetables are good sources of lutein, a carotenoid that's good for the eyes. That's especially important because people with diabetes may develop debilitating eye problems as complications of the disease. These foods are also great sources of fiber, B vitamins, iron, calcium, and vitamin C.



10. Chocolate

Researchers at Tufts University discovered that dark chocolate improves insulin sensitivity, a crucial improvement in preventing or treating type 2 diabetes. What's more, dark—but not white—chocolate also produced a significant drop in blood pressure, reduced LDL (bad) cholesterol, and improved blood vessel function.



11. Steak

To get CLA from steak, choose meat from range-fed beef. Eating natural pasturage give these animals far more healthful CLA than the usual grain-rich diet. And keep portions to 3 or 4 ounces.

12. Vinegar

Two tablespoons of vinegar taken before a meal can help your blood sugar go down. A study at Arizona State University East tested three different groups of people to see what the results would be in healthy people, those with prediabetes (they had signs diabetes was developing), and confirmed diabetics. Before each of two meals a day, the subjects were given 2 tablespoons of ordinary vinegar.


More stills


Keywords:: Prevent diabetes,Apples,onions, tomatoes, leafy green vegetables, berries,Cinnamon,Human Nutrition Research Center, insulin,blood sugar, energy, heart health,Citrus Fruit,fibe,Cold-Water Fish, Alaskan salmon, sardines,Atlantic mackerel, Fiber-Rich Foods,grain pastas