Foods that lower the risk of type 2 diabetes

FIber lowers the risk of type 2 diabetes

Sun, 17 May 2026 14:57:30 GMT

The food we eat is one of the most significant factors associated with whether we develop type 2 diabetes

High blood sugar levels cause disability and death

High blood sugar levels are a sign and a consequence of type 2 diabetes and cause:

Coronary artery disease ( angina, heart attack, heart failure, arrhythmias, sudden death)
Cerebrovascular disease (v arious types of stroke, dementia)
Peripheral vascular disease ( leg pain and cramping on exercise, impaired wound healing and infections, ulceration, gangrene, limb amputation)
Retinopathy (v isual disorders and blindness)
Nephropathy (kidney disease resulting in loss of protein from the body, fluid retention and ankle swelling, high blood pressure, failure)
Neuropathy (nerve dysfunction with abnormal sensations and loss of sensation in the feet, legs, hands and arms, foot ulceration, infections, constipation, diarrhea, urinary problems, fluctuating heart rate and blood pressure)

Foods that increase the risk of type 2 diabetes

Ultra-processed foods (UPFs)

The risk of type 2 diabetes is increased by around 50% by a high intake of UPFs (see infographic-ultraprocessed-food )
In 2008, high consumption of UPFs and low consumption of medium- and high-fiber breakfast cereals and wholemeal bread among 7339 civil servants in the UK Whitehall II study increased the risk of type 2 diabetes by 51% .
In 2020, a 6-year follow-up study of 104,707 participants in the French NutriNet-Sante Prospective Cohort reported a 15% higher risk of type 2 diabetes for every 10% increase in UPF and a 5% higher risk per 100g/day increase in UPF .
In 2021, a 12-year follow-up study of 20,060 participants in the Spanish SUN project reported a 53% higher risk of type 2 diabetes for those in the highest tertile of UPF consumption compared with participants in the lowest tertile.
In 2021, a 5.4-year follow-up study of 21,730 participants of the UK Biobank (2007–2019) reported that those in the highest quartile of UPF consumption had a 44% higher risk of type 2 diabetes compared with participants in the lowest quartile, with a 12% higher risk for every 10% increase in UPF consumption.
In 2022, a systematic review and meta-analysis of 18 studies including over 1 million people reported that compared with people who do not consume UPFs those who consume a high-UPF diet have a 31% increased risk of type 2 diabetes .
In 2022, a 3.4-year follow-up study of 70,421 participants of the Dutch Biobank reported a 10% increase in UPF consumption was associated with a 25% higher risk of type 2 diabetes.
In 2024, a combined analysis of seven cohorts showed the risk of type 2 diabetes was 12% higher for every 10% increase in UPF consumption.
In 2025, a dose-response meta-analysis of 12 prospective cohort studies reported that participants with the highest UPF consumption had a 48% higher risk of type 2 diabetes than participants with the lowest intake, with a 14% increased risk for every 10% increase in UPF consumption.
In 2025, a systematic review and updated meta-analysis of 14 studies with nearly 700,000 participants reported that compared with people with the lowest intake of UPFs, those with the highest intake had a 24% increased risk of type 2 diabetes, with a 13% increased risk for every 10% increase in UPF consumption. In addition, data from four studies suggested that high UPF consumption may be associated with the complications of type 2 diabetes.

Unprocessed and processed red meat

A study of 216,695 participants from the Nurses’ Health Study (NHS), NHS II, and Health Professionals Follow-up Study providing nearly 5.5 million person-years of follow-up reported that c omparing the highest to the lowest quintiles of intake, total red meat, processed red meat, and unprocessed red meat increased the risk of type 2 diabetes by 62%, 51%, and 40%, respectively .
A global study of data for nearly 2 million adults in 31 cohorts confirmed that every 100g/day of unprocessed red meat increased the risk of type 2 diabetes 10%, and every 50g/day of processed meat increased the risk 15%

Avoid UPFs and restrict red meat to less than two servings/week

Dietary modification is the cornerstone in preventing type 2 diabetes
A healthy UPF-free, low-saturated fat, high-fiber, nutrient-dense diet such as the Mediterranean diet or a healthy plant-based diet can improve insulin sensitivity.

Foods that increase the risk of type 2 diabetes

Sat, 16 May 2026 18:35:41 GMT

The food we eat is one of the most significant factors associated with whether we develop type 2 diabetes

High blood sugar levels cause disability and death

High blood sugar levels are a sign and a consequence of type 2 diabetes and cause:

Coronary artery disease ( angina, heart attack, heart failure, arrhythmias, sudden death)
Cerebrovascular disease (v arious types of stroke, dementia)
Peripheral vascular disease ( leg pain and cramping on exercise, impaired wound healing and infections, ulceration, gangrene, limb amputation)
Retinopathy (v isual disorders and blindness)
Nephropathy (kidney disease resulting in loss of protein from the body, fluid retention and ankle swelling, high blood pressure, failure)
Neuropathy (nerve dysfunction with abnormal sensations and loss of sensation in the feet, legs, hands and arms, foot ulceration, infections, constipation, diarrhea, urinary problems, fluctuating heart rate and blood pressure)

Foods that increase the risk of type 2 diabetes

Ultra-processed foods (UPFs)

The risk of type 2 diabetes is increased by around 50% by a high intake of UPFs (see infographic-ultraprocessed-food )
In 2008, high consumption of UPFs and low consumption of medium- and high-fiber breakfast cereals and wholemeal bread among 7339 civil servants in the UK Whitehall II study increased the risk of type 2 diabetes by 51% .
In 2020, a 6-year follow-up study of 104,707 participants in the French NutriNet-Sante Prospective Cohort reported a 15% higher risk of type 2 diabetes for every 10% increase in UPF and a 5% higher risk per 100g/day increase in UPF .
In 2021, a 12-year follow-up study of 20,060 participants in the Spanish SUN project reported a 53% higher risk of type 2 diabetes for those in the highest tertile of UPF consumption compared with participants in the lowest tertile.
In 2021, a 5.4-year follow-up study of 21,730 participants of the UK Biobank (2007–2019) reported that those in the highest quartile of UPF consumption had a 44% higher risk of type 2 diabetes compared with participants in the lowest quartile, with a 12% higher risk for every 10% increase in UPF consumption.
In 2022, a systematic review and meta-analysis of 18 studies including over 1 million people reported that compared with people who do not consume UPFs those who consume a high-UPF diet have a 31% increased risk of type 2 diabetes .
In 2022, a 3.4-year follow-up study of 70,421 participants of the Dutch Biobank reported a 10% increase in UPF consumption was associated with a 25% higher risk of type 2 diabetes.
In 2024, a combined analysis of seven cohorts showed the risk of type 2 diabetes was 12% higher for every 10% increase in UPF consumption.
In 2025, a dose-response meta-analysis of 12 prospective cohort studies reported that participants with the highest UPF consumption had a 48% higher risk of type 2 diabetes than participants with the lowest intake, with a 14% increased risk for every 10% increase in UPF consumption.
In 2025, a systematic review and updated meta-analysis of 14 studies with nearly 700,000 participants reported that compared with people with the lowest intake of UPFs, those with the highest intake had a 24% increased risk of type 2 diabetes, with a 13% increased risk for every 10% increase in UPF consumption. In addition, data from four studies suggested that high UPF consumption may be associated with the complications of type 2 diabetes.

Unprocessed and processed red meat

A study of 216,695 participants from the Nurses’ Health Study (NHS), NHS II, and Health Professionals Follow-up Study providing nearly 5.5 million person-years of follow-up reported that c omparing the highest to the lowest quintiles of intake, total red meat, processed red meat, and unprocessed red meat increased the risk of type 2 diabetes by 62%, 51%, and 40%, respectively .
A global study of data for nearly 2 million adults in 31 cohorts confirmed that every 100g/day of unprocessed red meat increased the risk of type 2 diabetes 10%, and every 50g/day of processed meat increased the risk 15%

Avoid UPFs and restrict red meat to less than two servings/week

Dietary modification is the cornerstone in preventing type 2 diabetes
A healthy UPF-free, low-saturated fat, high-fiber, nutrient-dense diet such as the Mediterranean diet or a healthy plant-based diet can improve insulin sensitivity.

Infographic: Ultraprocessed food to avoid to lower risk of disease

Sun, 22 Mar 2026 11:33:06 GMT

What we need to know about u ltra-processed foods (UPFs) and why should we avoid them?

UPFs are not real foods. They are:

Manufactured from oils, fats, sugars, starches, and proteins
Made highly palatable using additives such as emulsifiers (for softness), flavorings (for taste), colorings, and preservatives (for a long shelf life)
Usually high in saturated fat , sugar, and salt ( sodium ), and low in healthy nutrients such as fiber , vitamins, minerals, and phytochemicals

UPFs are linked to many physical and mental health illnesses, including obesity, heart disease, diabetes, certain types of cancer, depression and dementia, but we eat them because they are cheap, taste good, have a long shelf life and require little preparation. Examples of these UPFs include the following:

Infographic: Foods and diets to prevent and manage cognitive decline and dementia

Fri, 20 Mar 2026 18:42:20 GMT

The Mediterranean, DASH, MIND, and modified Mediterranean-ketogenic diets (Ellouze et al., 2023)

THE Mediterranean diet (B ach -F aig A et al . 2011)

Foods to eat every day

Foods to eat AT LeAST TWICE A WEEK

Foods to eat IN MODERATION

THE DASH (Dietary Approaches to Stop Hypertension) DIET

THE MIND (Mediterranean-DASH DIET INTERVENTION FOR NEURODEGENERATIVE DELAY) DIET — H igh folate, vitamin E, carotenoids & flavonoids ( M orris et al. , 2015)