The best diet to prevent Type 2 diabetes

Of course no two people are the same, but many have found that the Mediterranean diet seems to work its magic by supporting better control of blood sugar levels, something health professionals refer to as glycaemic control. 

“Exactly how the diet does this is still being researched but there are probably several potential mechanisms of action,” explains McArdle. “For example, Med diets seem to improve the action of a hormone called glucagon-like peptide 1 (GLP-1), which promotes insulin generation and secretion. Newer research also suggests a Mediterranean diet can positively influence gut health, setting up a chain of events that help to protect against the development of the condition.”

Meanwhile, the DASH diet – short for dietary approaches to stop hypertension and similar to the Mediterranean diet but with lean protein, limited salt and fat-free dairy products – has also been shown to cut the chances of getting Type 2 diabetes by 19 per cent. Vegetarian and vegan diets have been shown to reduce risk too.

“What all these diets have in common is their abundance of fruit, veg, wholegrains, pulses, nuts, seeds and olive oil with moderate amounts of fish, poultry, eggs and dairy products, and small amounts of red meat, processed and sugary foods,” says McArdle.

The statistics from one review of studies back this up: diets high in red and processed meat, refined grains, high-fat dairy and fried foods were found to increase diabetes risk by 44 per cent, while diets packed with vegetables, legumes, fruits, poultry and fish were associated with a 16 per cent reduction in risk. “Quite simply, the best way to lower the risk of getting Type 2 diabetes is to eat healthily and manage your weight,” says McArdle. 

Here are eight tips for healthy eating if you’re at risk of developing Type 2 diabetes.

Skip sugary drinks

According to the Scientific Advisory Committee on Nutrition, higher intakes of sugar-containing drinks are linked to an increased risk and a higher body mass index (BMI). The best advice: stick to water or drinks sweetened with non-sugar sweeteners.

Cut down on sugary foods

Even though high sugar intakes aren’t a direct cause of Type 2 diabetes, they are linked to higher energy (calorie) intakes. Many sweet foods such as biscuits, desserts, cakes and chocolate also contain a lot of fat, adding to their high energy content. Over time, excess energy can cause weight gain, which in turn increases the risk of Type 2 diabetes. To satisfy a sweet tooth, go for fruit instead.

Get at least five a day

Eating more fruit and vegetables seems to protect against developing Type 2 diabetes. One review of studies found eating one extra serving of fruit and vegetables each day reduced the risk of developing Type 2 diabetes by 7 and 10 per cent, respectively. Apples, pears, blueberries and grapes, as well as green leafy veg such as broccoli, spinach, cabbage and kale, seem to be particularly effective, so add more of these to your diet.

Put pulses on the menu

According to a recent review of studies, eating pulses such as lentils, chickpeas and beans reduces the rise in blood glucose that happens after eating, even in people without diabetes. This is important as studies suggest a decrease in postprandial glycaemia – the technical term for increases in blood sugar after a meal – lowers the risk of developing diabetes. Plus, eating more pulses can help to improve satiety, which in turn helps us manage our weight.