SNACKS

Eat a handful of nuts.According to a recent report in Diabetes Care, a diet rich in nuts and seeds (along with whole grains, fruit, leafy greens, and low-fat dairy) can slash diabetes risk by 15 percent. And a 2009 Harvard study showed that women with type 2 diabetes who consumed five 1-ounce servings of nuts per week significantly reduced their risk of cardiovascular disease, the number one killer of those with diabetes. “Nuts deliver plenty of antioxidants, monounsaturated fat, fiber, and vitamins, which may account for their heart- and diabetes-protective tendencies,” says Gallivan. “But the calorie count can add up quickly so enjoy no more than an ounce at a time,” she cautions. That’s about ¼ cup of almonds, cashews, pistachios, peanuts, or pecans.

Try low-fat yogurt with hempseed and fresh fruit.This snack delivers diabetes-defense in three ways. Brimming with heart-healthy omega-3 fats, hempseeds are also one of nature’s richest sources of magnesium. Several clinical studies have demonstrated that magnesium—abundant in unprocessed seeds, nuts, whole grains, legumes, and green veggies—helps regulate blood sugar and slashes diabetes risk. Yogurt, along with brown rice, oysters, cashews, poultry, milk, and kidney beans, is a good source of zinc, which may also help curtail type 2 diabetes risk. Opt for plain yogurt, ground hempseed, and nutrient-dense fruit such as blueberries.

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