16 Foods That May Defend Against Diabetes

As if the world needs another reason to love chocolate, researchers from King’s College London have concluded that the darling dark dessert should be included on a list of foods that may help stave off type 2 diabetes.

In a first-of-its-kind study, researchers examined how regularly consuming foods high in two key flavonoids—flavones and anthocyanins—affected blood sugar control and inflammation in a group of nearly 2,000 women. Those who ate diets rich in these particular compounds had lower insulin resistance and less overall inflammation when compared to those who ate fewer flavonoids.

Better blood sugar control can cut down on a person’s diabetes risk, while less inflammation may reduce their chances of acquiring a host of dangerous health conditions, including heart disease, stroke, cancer—even Alzheimer’s.

“This is an exciting finding that shows that some components of foods that we consider unhealthy like chocolate or wine may contain some beneficial substances,” King’s College professor and research collaborator, Tim Spector, said in a press release. “If we can start to identify and separate these substances, we can potentially improve healthy eating.”

Food sources of flavonoids

Flavonoids are chemical compounds that bestow a plethora of health benefits, from the antioxidant to the anti-inflammatory. The consumption of flavonoids has been linked with a decreased vulnerability to certain chronic diseases, such as cancer and heart disease.

There are more than 4,000 known flavonoids, many of which are found in fruits and vegetables. Here’s a list of flavonoid-rich foods and beverages:

  1. Soybeans
  2. Red wine
  3. Tea (especially green and white)
  4. Legumes
  5. Oranges
  6. Grapefruits
  7. Lemons
  8. Apples
  9. Beans (black and pinto)
  10. Berries (strawberries, blueberries, raspberries)
  11. Scallions
  12. Broccoli
  13. Kale
  14. Scallions
  15. Red and purple grapes
  16. Chocolate


Chocolate as a health food?

Chocolate owes its place on the list of high-flavonoid foods to its primary ingredient: the cocoa bean.

According to the Cleveland Clinic, the strong taste of unprocessed chocolate is due to the cocoa bean’s naturally high flavanol content. Weakening this taste via treatments such as roasting and fermentation degrades the overall flavanol content of the beans, and thus the chocolate’s health benefits. So if you’re hankering for a sweet treat, it’s best to stick to dark chocolate varieties that have gone through minimal processing; this will ensure that most of the flavanols are still present.

Of course, too much chocolate is a no-no for those wanting to ward off diabetes and other diseases. Obesity—recently named an official disease by the American Medical Association—is the main contributor to type 2 diabetes and is a harbinger of many chronic ailments.

It’s better to stick primarily to fruit and vegetable sources of flavonoids. These unprocessed plant foods tend to have the highest concentration of the beneficial compounds, in addition to containing other healthful vitamins and minerals. But the good news is, it appears as though indulging small amounts of the right kind of chocolate now and again is nothing to feel guilty about.

10 Things That Make You Feel Old–And What to Do About Them
Top Tips to Get the Best Sleep Ever
5 Ways to Fight Inflammation
Coffee or Green Tea, Which is Healthier?
6 Strategies to Stop Binge Eating
14 Antioxidant-Rich Foods You Should Be Eating

By Anne-Marie Botek, AgingCare.com Editor


Kristina May
Kristina May2 years ago

Great list of foods to maximize health benefits in my daily diet.

Pandute AP
Pandute AP2 years ago

May defend or may not, who knows, but most of them are yummy :-)

Lis T.
Elisabeth T.2 years ago

Thank you for this information.

Judith Emerson
Judith Emerson2 years ago

for dried beans: Gas-free soak: In a stockpot, place 1 lb. of beans in 10 or more cups of boiling water. Boil for 2-3 minutes. Then cover & set aside overnight. The next day 75-90% of the indigestible sugars that cause gas will have dissolved into the soaking water. Use fresh water or stock to cook the beans/legumes.

Duane B.
.2 years ago

Thank you for sharing.

Elena T.
Elena Poensgen2 years ago

Thank you :)

Frans Badenhorst
Frans Badenhorst2 years ago

very useful information, guess I'm waxed then...:)..........

Panchali Yapa
Panchali Yapa2 years ago

Thank you :)

Tanya Selth
Tanya Selth2 years ago

half of the things on that list my specialists in insulin issues (leading specialists in prediabetes) have had me extremely limit due to my developing diabetes (I have insulin resistance and my sugar is only just below the level to have diabetes diagnosed)..

Ive been told to only eat a small piece of fruit per day due its carbs and oranges/wine/legumes/chocolate Ive been told to completely avoid all due to the amount of carbs they contain.

Carla van der Meer

Great info, thank you.