Foods that Help Prevent Diabetes

The good news for people with hypoglycemia, or a pre-diabetic condition, is that specific foods—plus a healthy diet—help stabilize blood sugar. Here’s the tasty way to prevent diabetes.

Let’s look at diet first because it’s foundational. To have a couple of “good” foods in an otherwise sloppy diet probably won’t help your condition. But an overall healthy diet helps put the joy back in your life…as well as stabilize your blood sugar.x.onions

It is important to eat regular and moderate-sized meals. Don’t skip meals. Make sure you’re eating ample protein and an abundance of vegetables. Eat several servings per day of whole, unrefined grains; but otherwise limit carbohydrates, including fruit. Favor temperate-region fruits, like apples, pears or berries in moderation. But avoid fruit juice and the sweeter tropical fruits like pineapple and mangos.

With carbohydrates, the key is whole and underutilized like wild rice, quinoa, millet and buckwheat. Intact grain takes longer to digest than does bread, pasta, rice cakes, breakfast cereal or baked goods. You can easily determine this for yourself. Compare how “full” you feel an hour after a meal with buckwheat compared to a meal with pasta.

Because they may contribute to blood-sugar imbalances, a healing diet minimizes: alcohol, caffeine, juice, sweeteners and all common and refined grains. Additionally, consider what contributes to emotional, mental and physical balance in your life and make necessary adjustments to support a healthy lifestyle. Enjoy adequate sleep and regular exercise.

The following foods specifically help regulate blood sugar and therefore are good for people with hypoglycemia and diabetes:

BITTER MELON  As its name suggests, bitter melon tastes bitter, it is not, however, a melon. It’s a summer squash similar in size and shape to a cucumber but with skin and flesh the color of pale jade. Bitter melon has a lumpy, ridged skin. It is a traditional diabetic remedy throughout the Far East. In clinical tests, bitter melon inhibits glucose absorption, increases insulin flow and has insulin-like effects. It is available in Asian and growers’ markets and in a supplement form. Asian bitter melon recipes use salt to eliminate the vegetable’s bitter flavor.

FENUGREEK   A popular spice throughout the Middle East and India, this legume is a common curry ingredient. Fenugreek is smaller than a grain of wheat, mustard yellow in color and oddly shaped. It helps regulate sugar levels of non-insulin-dependent diabetics. Enjoy fenugreek as a tea or a spice. Or sprout these little seeds and substitute them for alfalfa sprouts in salads and sandwiches.

STEVIA   A South American herb 30 times sweeter than sugar, stevia helps regulate blood sugar and blood pressure. It also suppresses dental bacteria and reduces mental and physical fatigue. I find stevia easiest to use as a beverage sweetener. It’s available in natural food stores in numerous forms. It is most healthful as a cut herb rather than when its refined into a liquid extract or blended with other sweeteners.

SUNFLOWER FAMILY ROOT VEGETABLES   The roots of sunflower relatives contain inulin, a natural fructose that helps diabetics lower their blood sugar. They include burdock, chicory, dandelion, Jerusalem artichoke, salsify and scorzonera. Burdock and Jerusalem artichokes are available in the produce section of most natural food stores. You’ll find burdock, chicory and dandelion as dried herbs or in tinctures. Salsify and scorzonera are occasionally available with imported produce or they’re easy to grow in your garden. And, in temperate regions you may forage chicory, dandelion, Jerusalem artichokes and salsify root.

ONION FAMILY   All onion family members help regulate blood sugar so use them daily and with abandon. They include garlic, leeks, onions, ramps and scallions. You may also consider supplementing with garlic powder which is available in numerous forms.

May you be well nourished,

Rebecca Wood

10 Responses to Foods that Help Prevent Diabetes

  1. as a diabetic who has turned his A1c levels around from 7.8 to 6.3 in just 10 weeks through the types of diet changes RW is suggesting here (and exercise), i can attest to the possibility of success for others. the key, as rebecca suggests is “to discern–and eliminate–the excessive carbohydrates that dump too much sugar into the blood.”. there is just no way around it. you have to come to the realization that certain foods are no longer serving you and need to be removed from your diet completely!
    good luck and good health!

    • Perhaps a more functional way of looking at your diet is to discern–and eliminate–the excessive carbohydrates that dump too much sugar into the blood. That’s getting at the root of the problem.

  2. Hi my husband has just been told that his body is not producing insalin, he is 38 years of age he has been put an tablets for his condition also his colesral was 11.5 so, I just want to thank you for your page of information I am a health fan so It was good to read it to him, from someone who is noligable about natural foods and herbs, natural health, rather than taking pills, will let you know how he gets on in about 3 months , thanks again joanne

  3. Hello Rebeccawood,
    Thanks for the above, Did you know that virtually sixteen million US residents are on their way to diabetes? The great news is that even if you are one of the millions of customers with a pre-diabetes condition, you can delay or reduce it.
    I look forward to your next post

  4. Hi Rebecca,

    I am an insulin dependent type 2 diabetic with severe sleep apnea and obesity. Do you think I could become non insulin dependent though healing foods after a consultation with you. Or is it too late once you are actually a diabetic?

    • I’m not a doctor and would not venture a guess regarding your insulin dependency.

      But I can promise you this, when you feast on foods that are satisfying and “medicinal” for you and when you avoid foods that harm your body, you have a chance to renew and, in many cases, to heal. I’d gladly work with you to help you determine and implement a diet that works for you and that supports your optimum health and weight.

Information on is intended for educational purposes only and should not be substituted for medical advice from a doctor or healthcare provider. Rebecca Wood is neither a medical doctor nor a dietician. Use of this presentation does not establish a doctor-patient relationship. Note: no single facial indicator (such as wrinkles, discoloration or irregular skin texture) makes a particular diagnosis. is not responsible for the comments, views, or opinions made by site visitors, and the site itself reserves the right to use its own discretion when determining whether or not to remove offensive comments or images. is not responsible for the translation or interpretation of content.