Berries and wine, you’ll be fine
Eating plenty of plant compounds called flavonoids can help prevent type 2 diabetes, according to new research published in The Journal of Nutrition. A study of almost 2,000 people found that high intake of these dietary compounds is associated with lower insulin resistance and better blood sugar regulation and also with lower inflammation (crucial for reducing damage by conditions such as obesity, cardiovascular disease and cancer). Four or more portions of flavonoid-rich foods a day made a significant difference. The most effective type of flavonoids were anthocyanins, those plant compounds and pigments responsible for the dark purple, red and blue colours of many fruits, which also act as powerful antioxidants in the human body. Good sources are: berries, cherries, blackcurrant, plums, aubergines, asparagus, bananas, red cabbage, red apples, pears, grapes, wine, pomegranate, kidney and black beans, red onions, beetroot etc.
Jennings, A., et al., 2014. Intakes of Anthocyanins and Flavones Are Associated with Biomarkers of Insulin Resistance and Inflammation in Women. The Journal of Nutrition. 144 (2) 202-208.