If your doctor just told you that you are at risk of suffering from type 2 diabetes sooner or later, it only means one thing: your blood glucose test isn’t looking pretty.

Worry not because it doesn’t necessarily mean that you will surely end up with type 2 diabetes just because you are at high risk of developing it. The steps you take today can have a considerably impact on your overall health tomorrow. One of the most important things that you should start doing is carefully monitor your blood glucose levels.

To do that, you should regularly exercise most especially if you are overweight or obese, which is considered as one of the major risk factors for type 2 diabetes. Losing those excess pounds can help improve insulin resistance — the diminished ability of the cells to respond accordingly to insulin, thus causing glucose to accumulate in the bloodstream. Experts say that insulin resistance is a telltale sign that type 2 diabetes is about to strike.

Other than getting your regular dose of exercise and shrinking your waistline, it’s also a must for you to switch to a diet that won’t cause your blood glucose to spike, thus keeping insulin resistance from worsening.

Keep on reading if you’re instructed by your doctor to reduce the levels of glucose in your bloodstream. Below you will come across some of the foods that are very good at lowering your blood glucose. Add them to your diet on a regular basis if you want to keep type 2 diabetes at bay.

Oily Fish

Halibut, salmon, mackerel, tuna, sardines — these and other oily types of fish are scientifically proven to help lower insulin resistance in people with diabetes or are at high risk of suffering from it. Such is made possible by the omega-3 fatty acids present in them abundantly. And by the way, those omega-3 fatty acids are also good for your joints, heart and brain.

Nuts and Seeds

You can also obtain good amounts of those insulin resistance-fighting omega-3 fatty acids from various types of nuts. Some nuts that contain the most omega-3 fatty acids include walnuts, almonds, hazelnuts, cashews and Brazil nuts. Seeds are also excellent sources of omega-3 fatty acids. Nutrition experts say that chia seeds, flax seeds, sesame seeds, sunflower seeds and pumpkin seeds are those that have the most omega-3 fatty acids.

Related: Eat Nuts to Lose Weight

Leafy Greens

Those who wish to keep their heart out of harm’s way should regularly consume leafy green vegetables because of the fact that they are packed with fiber that helps sweep excess bad cholesterol out of the body before they have the opportunity to cause arterial clogging, something that can considerably increase a person’s risk of suffering from heart disease, heart attack and stroke.

Blueberries

While it’s true that blueberries as well as other berries contain sugar, the truth is they also contain other stuff that can help lower your blood glucose. Fiber and antioxidants present in these superfoods make them perfect for individuals who are trying to steer clear of type 2 diabetes.

Whole Grains

Perhaps you have heard or read somewhere that breads, cakes, muffins and other baked treats are bad for people who are suffering from type 2 diabetes or at risk of developing it. Actually, it’s the bad carbohydrates that should be avoided and not the good ones. Case in point: baked treats that are out of whole grains are dense in fiber that tremendously helps in keeping the levels of glucose in one’s bloodstream within the normal range.

Garlic and Onions

All this time, you have in your kitchen two ingredients that can help fend off high glucose levels and ultimately type 2 diabetes, according to experts — they are garlic and onion. It’s exactly for this reason why it is a wonderful idea for you to regularly whip up dishes that contain lots of these culinary herbs.

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Culled from Health Digezt