Enjoy Mediterranean meals
According to studies involving 140,000 people, the odds of developing diabetes are 21 percent lower for those who follow a Mediterranean diet—building meals around plant-based foods, including fruits and vegetables, beans, nuts, whole grains, and olive oil. Fish and chicken are eaten regularly but not red meat, butter, or sweets. Phytonutrients and fiber in the plant foods help maintain healthy blood sugar levels, and the olive oil might reduce inflammation. Here are some sneaky things that raise your blood sugar levels.
Eating more anthocyanins—the nutrients that give grapes and berries their bright red and blue colors—was linked to healthy blood sugar levels in a new British study. One portion a day of grapes or berries can have the same impact on blood sugar as a one-point reduction in your body mass index, says researcher Aedin Cassidy of Norwich Medical School.