Flavonoid-Rich Foods to Prevent Type 2 Diabetes

As a person with prediabetes, knowing the best foods to eat to help prevent a type 2 diabetes diagnosis is important.

There just so happens to be an amazing group of plant compounds that can significantly decrease your odds of getting diabetes – flavonoids!

Flavonoids are found in a variety of fruits, vegetables, tea, and even dark chocolate!

This practical guide aims to help you incorporate more flavonoid-rich foods into your daily eating routine to help improve your metabolism and health.

Understanding Flavonoids and Their Benefits

Flavonoids are naturally occurring compounds that possess anti-inflammatory, antioxidant, and anti-diabetic properties.

They are categorized into several subclasses, including flavonols, flavan-3-ols, anthocyanins, flavones, flavanones, and isoflavones.

Each subclass has unique health benefits, particularly in improving insulin sensitivity, reducing inflammation, and enhancing overall metabolic health.

And the great news is, when you consume around six servings of flavonoid-rich foods daily, you may reduce your risk of type 2 diabetes by as much as 26%

Examples of Flavonoid-Rich Foods

Here is a list of foods categorized under each flavonoid subclass:

Flavonols

• Onions – also happen to be a superfood for prediabetes, with other properties such as thiosulfinides, calcium, potassium, manganese, and chromium that improve insulin resistance.
• Kale
• Broccoli
• Apples – in general we don’t recommend apples as they are higher in carbohydrates compared to other foods. If you do eat them, stick to half an apple only and green apples contain less carbs and sugar than red apples.
• Berries (various types)
• Tea (black and green) – green tea and black tea are from the same plant. Green tea is unfermented and dried, while the black tea is fermented and treated to get a darker, different tasting tea.

Flavan-3-ols

• Tea (black and green) – green tea also contains a wide range of phenolics that provide incredible health-boosting benefits!
• Dark Chocolate – who doesn’t love a treat sometimes and by choosing dark chocolate your body will enjoy health-boosting flavan-3-ols – just don’t overdo the portions.
• Berries (especially blueberries and strawberries)
• Red Wine

Anthocyanins

• Berries (blueberries, blackberries, raspberries, strawberries)
• Red Cabbage
• Cherries
• Plums

Flavones

• Parsley
• Thyme
• Celery
• Red Peppers
• Chamomile Tea
• Hot Peppers

Flavanones

• Citrus Fruits (grapefruits, lemons, limes)
• Citrus Zest used in cooking

Isoflavones

• Soybeans
• Tofu
• Soy Milk
• Tempeh
• Miso
• Edamame

By incorporating a variety of these foods into your daily routine, you can enjoy the health benefits associated with each flavonoid subclass and boost your overall metabolic health.

But, there are two flavonoid-rich foods you want to make sure you’re getting each day.

Two Key Flavonoid-Rich Foods To Have Every Day

Highlighted by research, there are two key flavonoid foods that can help reduce your risk of getting diabetes.

1. Tea (black and green): Consuming up to four servings a day was associated with a 21% lower risk of T2D.
2. Berries: One serving per day was linked to a 15% lower risk of T2D.

Practical Tips to Boost Flavonoid Intake

Incorporating flavonoid-rich foods into your diet doesn’t have to be complicated. Here are some practical tips to help you get started:

1. Start Your Day with a Flavonoid Boost

• Tea Time: Begin your morning with a cup of black or green tea. These beverages are rich in flavan-3-ols, flavonols and other beneficial flavonoids and phenolic compounds. Aim for up to four servings of tea daily to maximize the benefits.
• Berry Smoothies: Add a handful of berries, such as blueberries, strawberries, or raspberries, to your morning smoothie or yogurt. Berries are excellent sources of anthocyanins, which have been shown to improve insulin sensitivity and reduce inflammation.

2. Include Flavonoid-Rich Snacks & Sweets

• Apples: A half a green apple sliced and spread with peanut butter makes a very satisfying snack.
• Plums: Enjoy a tasty plum for your mid-morning snack.
• Bell Pepper Bites: Take a small box of sliced red bell peppers for your afternoon snack and accompany them with a dip – such as hummus, tzatziki or guacamole.
• Dark Chocolate Delight: Enjoy a small serve of dark chocolate as a snack or dessert.
• Cherries: Looking for a sweetish snack, try this Coconut Chia Pudding with cherries on top.

3. Enhance Your Main Courses

• Veggie-Rich Meals: Add a variety of flavonoid-rich vegetables to your main dishes. For example, stir-fries, soups, and casseroles can easily include onions, peppers, red cabbage, and leafy greens.
• Meatless Mondays: Include a meat-free day each week to incorporate plant-based proteins such as tofu, tempeh and edamame. These can be included in a stir-fries or salads, or use miso for the basis of a health-enriching soup.

Conclusion

Integrating flavonoid-rich foods into your prediabetes diet plan is a delicious and effective strategy to lower your risk of developing type 2 diabetes.

By making small, consistent changes to include more fruits, vegetables, teas, and even a little dark chocolate (yum), you can harness the power of flavonoids to support your metabolic health!