Diabetes Prevention Diet, have DiabetesWhat Are You Going To Do About IT? Read On!

A diabetes prevention diet is to help prevent diabetes and stop pre-diabetes from developing into type 2 diabetes which is commonly known among society.

It is also good for someone who already have type 2 diabetes to try the diabetes prevention diet below to help regulate their blood sugar level.

According to the American Diabetes Association, 79 million people in the United States have pre-diabetes, and when left unattended, can develop into type 2 diabetes.

But what is diabetes? Diabetes is a chronic disease which occur when they are high levels of sugar in the blood known as blood sugar.

When food is eaten, carbohydrates, proteins, and fats are broken down into glucose to provide energy to every cell in the body.

Two things occur that may activate diabetes. The first one is a lack of insulin. Insulin is a hormone that is produced by the pancreas to carry glucose to the cells.

The second one is the resistance of the cells to insulin. This prevents glucose from entering the cells for proper metabolism.

Before we deal with the diabetes prevention diet, lets familiarize ourselves with the different types of diabetes.


Type 1 diabetes also known as juvenile or insulin dependent diabetes occurs during childhood, and normally at this stage, the secretion of insulin is extremely low. Due to extremely low insulin levels, people with type 1 diabetes need to inject themselves to regulate their blood sugar everyday.

Type 1 diabetes is thought to have an autoimmune reaction, this is where the immune system attacks the pancreas and damage the pancreatic cells that creates insulin.


Type 2 diabetes or adult-onset is by far the most popular of the two. It is said that 90-95 percent of type 2 diabetes in the United States affects over 16 million people. This occurs in your adult stage but most widely in elderly or obese people over 40.

people with type 2 can produce enough insulin, but the glucose and the insulin transported in the blood does not effectively enter the cells which results in the cells resisting the insulin for proper metabolism.

This area of diabetes is by reason of a poor diet that is high in refined carbohydrates and low in fiber, but with a good diabetes prevention diet you can take control of this disease.


It is important to know the glycemic index and glycemic load of foods so you can have an idea of the glycemic level when glucose is broken down in the intestines and enters the blood stream.

Wherefore a diabetes prevention diet that have a low glycemic index and low glycemic load is vital for regulation or prevention of diabetes.

GI- Glycemic Index and GL- Glycemic Load.

GI:The glycemic index here refers to the rise of the blood sugar after the ingesting of a specific food. The number value of the food is compared to the Glycemic Index of glucose at a base value of 100. The higher the number is, the faster the rise of the glucose. The lower the number is the slower the rise of the glucose.

For example a soda like coca-cola have a glycemic index of 63 while a serving of kidney beans has a value of 23. Lower glycemic values are for people with obesity, diabetes, and insulin resistance.

Here is a Glycemic index Guideline chart:

GI of more than 70 is considered high
GI of 56-69 is considered medium
GI of less than 55 is considered low

GL:The Glycemic Load takes into consideration the amount of carbohydrates that's in a serving of a particular food which is important. The higher the glycemic load value the greater the blood sugar and stress on insulin levels.

To calculate the glycemic load, the carbohydrate of a particular food per serving is multiplied by the glycemic index of that food, and the combined sum of the GI and the GL is divided by the base glucose of 100.

For example an apple have a glycemic index of 40 which compares to glucose's base line of 100. The carbohydrates of that apple has a total of 16 grams. To find out the glycemic load, you have to multiply the GI of 40 by the 16 grams of carbohydrates and divide the sum by 100.

This will give you a glycemic load level of 6 which is low and excellent . This will be easy on your pancreas and will allow a low secretion of insulin. This is only possible with foods with low glycemic load levels.

Here is a Glycemic Load index Guideline chart:

GL of 20 or more is considered high
GL of 11-19 is considered medium
GL of 10 or less is considered low


All the foods that will be listed here in this diabetes prevention diet will have a low to medium glycemic index and glycemic load value.



1 boiled Irish potatoe

1 bowl of mixed vegetables

1 hand full of raw almonds


1 cup of rice and peas with a piece of boiled snapper fish (Do not fry! The oil turns into trans-fat when heated and expose to oxygen and would only interfere with your diabetes prevention diet.)

5 pieces of broccoli

1 hand full of flax-seed


1 cup of lentil soup-( make sure onion and lots of garlic is in it)

1 small bowl of vegetables

1 hand full of peanuts



1 glass of low fat yoghurt

1 apple

subway sandwich with only vegetables in the middle with earth balance butter spread and multi-grain bread.

Vegetables will be slices of cucumber, tomatoes, lettuce, onions, and some olive oil. If you are going to add salad dressing, make sure there is no trans fat in it. This will keep the diabetes prevention diet effective.


1 sweet potatoe

1 glass of yoghurt

1 hand full of peanuts


1 small bowl of oat meal boiled with soy or almond milk. If dairy is used for your milk, use low fat milk.



All brand cereal with soy or almond milk. (If you are going to use dairy milk use low fat)

1 hand full of peanuts


1 piece of steam snapper fish (Do not fry! The oil turns into trans- fat when heated)

1 boil sweet potatoe

1 cup of steam string beans

1 hand full of cashew nuts


1 big bowl of toss salad. This will include- asparagus, cauliflower, celery, cucumber, lettuce, and some slices of avocado pear.

1 hand full of cashew nuts.



Kidney bean soup- ( make sure onion and lots of garlic is in it)

1 hand full of almond nuts


1 cup of grapes

1 peach

½ an apple

1 hand full of peanuts


1 small bowl of oatmeal with soy or almond milk. ( if you are going to use dairy milk use low fat)

1 hand full of flax-seeds



pigeon pea soup- ( make sure you put onions and lots of garlic in it)

1 small bowl of steam vegetables (include string beans)

1 hand full of flax-seeds


Subway with multi-grain bread. This will include

3 slices of tomatoes

1 slice of sweet pepper

1 leaf of lettuce

4 slices of cucumber

after that eat 1 hand full of almond nuts


1 piece of yellow yam

1 cup of boiled string beans

5 pieces of broccoli

1 piece of steam snapper fish (Do not fry! The oil turns into trans- fat when heated)

Try this diabetes prevention diet for thirty days if you are a diabetic and keep taking your medication as the doctor ordered, keep exercising, only eat between meals if you have to like apples, peaches, plums, or pears, and do not cheat.

Keep checking your doctor to see how you are doing. Just let them know you have change your diet.

NOTE: This diet is to help you regulate your blood sugar level but is not prescribed. Only your doctor or a dietician can prescribe your diabetes prevention diet.

If you go to the doctor and the doctor say "your blood sugar level is doing good" stick to the diet.

This diet was design for you to eat in small portions so that rapids amount of insulin is not needed.

The foods mentioned above have a low to medium glycemic index and glycemic load value which will take a while for them to break down and turn into glucose in the blood stream, while not stressing the pancreas.

If you have any questions about this diabetes prevention diet, go to the contact us page on the left bottom navigation column of this website, and ask your question.

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