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 Eat more fresh leafy green vegetables

Dark greens, such as kale, arugula, and spinach, are low in calories and high in vitamins, including abundant antioxidants that strongly protect your metabolism and your heart.  Studies have also shown that including leafy greens in your diet regularly help you stay mentally sharp may decrease the risk of Type 2 diabetes.

Include arugula or watercress
Have more kale or collard greens
Add spinach and Swiss chard

Easy Start:
Add a big salad of fresh leafy greens every day.

Include different salad greens from day to day, such as red leaf, green leaf, or romaine lettuce.

Eat more colored fruits and vegetables

The vibrant colors of fruits and vegetables come from substances called phytochemicals, which work to protect your body and reduce inflammation. Their different colors tell you how these foods might protect your health.

For example, the RED in tomatoes may reduce the risk of certain cancers, the ORANGE in carrots may promote better eye health, and the BLUE in blueberries may guard against brain aging. Most fruits and vegetables are also rich in fiber, which helps lower cholesterol and slow brain aging.

RED may help reduce the risk of diabetes
BLUE and purple may also help reduce inflammation
ORANGE may also support bone health

Easy Start:
Include a different colored vegetable every day and a variety of colored fruits.

According to a large study in China, eating fresh fruit every day helps to lower the risk of developing diabetes and diabetes complications.

Eat more legumes

Legumes, such as black beans, lentils, and chickpeas, help stabilize blood glucose. High in fiber, they are digested slowly, providing a slow release of glucose over time. Legumes provide a triple benefit for an anti-diabetes diet, because they help lower three risk factors for Type 2 diabetes: high blood sugar, high cholesterol, and high blood pressure. They also provide valuable plant protein, vitamins, and minerals.

Fava beans and lima beans
Beans and lentils

Easy Start:
Enjoy a one half cup of legumes several times a week.

Legumes provide excellent high-quality protein!

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IINTRODUCTION: 8 Foods That Love You

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Add more whole grains, cold-water fish, and cultured dairy products.

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Include more nuts and seeds, more herbs and spices.


Anti-diabetes diet: shift to a more plant based diet by including more fruits and vegetables. You don’t have to give up meats, just limit the amount you consume.


Fresh fruit consumption linked to lower risk of diabetes and diabetic complications





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