Prevention of Type 2 diabetes largely requires assuming specific lifelong dietary habits. Reducing your diabetes risk is vital to preventing the development of kidney failure, heart disease and irreversible eye conditions that often accompany this disease. Although a complicated diet is not necessary, there are some dietary dos and don'ts that should be followed for the prevention of diabetes.
Do: Complex Carbohydrates
Carbohydrates have the largest impact on your blood sugar, therefore, eat the carbs that affect them the least. Complex carbohydrates -- known also as slow-release carbs -- take longer to digest. This keeps you feeling fuller longer, keeping your blood sugar levels even through the day. Foods in this group include whole grain breads and rice, rolled oats, vegetables such as broccoli, carrots, cauliflower and spinach, couscous and legumes such as beans and peas.
Don't: Refined Sugar
Foods containing refined sugars such as white bread and rice, white pasta and white rice cause your blood sugar levels to rise quickly, explains the Harvard School of Public Health. Beverages such as soda, fruit juice and fruit punch result in blood sugar spikes as well. Consuming these products regularly can increase your risk of Type 2 diabetes.
Do: Healthy Fats
Healthy fats falling under the category of monounsaturated or polyunsaturated help reduce your risk of diabetes and heart disease, according to the Harvard School of Public Health. Examples of these fats include peanut, canola and olive oils, nuts, seeds and avocados.
Don't: Saturated and Trans Fats
Saturated and trans fats are the two most damaging fats when trying to prevent diabetes, explains HelpGuide.org. They can increase your weight and your risk of heart disease.
Sources of saturated fats include eggs, red meat and whole milk dairy products. Replace these with fish, white meat poultry, non-fat dairy and egg substitutes. Seven percent of your daily caloric intake should come from saturated fats.
Trans fats hide in cakes, cookies and snack foods made with hydrogenated or partially hydrogenated oils. Choose fruits or vegetables at snack time to reduce or eliminate your trans fat intake.
