The 5 Diet Moves that Could Reduce Diabetes Risk

Eating the right foods for blood sugar balance is key for diabetics, but what about people who are at high risk for the disease or have pre-diabetes?

In a new article for ABC News, David Zinczenko, author of "Eat It to Beat It," suggests there are a few critical diet strategies that can help lower your risk of developing type 2 diabetes – and they're not more complicated than making some small tweaks.

1. Opt for red fruits

The flavanoids in red fruit have anti-inflammatory properties that could help protect people from type 2 diabetes. A study from the University of East Anglia found that people who had the highest intake of red fruits had the best insulin resistance and glucose control.

2. Swap juice for fruit

Another tip on fruit consumption? Swap three glasses of juice per week for three servings of whole fruit. In one study, this move was associated with a 7 percent diabetes risk reduction. The fiber in whole fruit can help stabilize blood sugar. Most fruit juices, in contrast, have added sugars.

3. Get more magnesium

Here's an excuse to eat dark chocolate: A study at the University of North Carolina at Chapel Hill found that people who ate higher levels of magnesium-rich foods (like dark chocolate or pumpkin seeds) were about half as likely to develop diabetes over the next 20 years as people who took in low amounts of magnesium. Magnesium may also help to lower inflammation in the body.

4. Reduce your acid load

Acid-producing foods (which include most animal products and processed foods) are linked to a reduction in insulin sensitivity, Zinczenko reports. One study found that women with a high "acid load" had a 56 percent higher risk of developing type 2 diabetes than women who ate a lower-acid diet.

5. Cut down on red meat

Red meat consumption has been linked to increased diabetes risk in a few studies now. One study published last year found that just an extra half serving of red meat per day was associated with a 48 percent higher risk for type 2 diabetes in just four years.

Source: ABC News