Type 2 diabetes (T2D) is one of the most common long-term health conditions globally. Currently, it is estimated that around 3.8 million people over the age of 16 in the UK have been diagnosed with T2D, while nearly 1 million more may be living with the condition unknowingly.

T2D develops when the body becomes resistant to insulin or does not produce enough of it to maintain healthy blood sugar levels. Persistently high blood sugar can result in serious complications, affecting the eyes, heart, kidneys, feet, and nerves.

Unlike Type 1 diabetes, which is typically diagnosed early in life and has autoimmune causes, T2D is primarily driven by lifestyle and environmental factors, making it largely preventable.

There are several risk factors that can increase the likelihood of developing T2D. While some—such as genetics, ethnicity, and age—are beyond your control, others, including body weight, physical activity levels, and especially diet, can be modified.

Read on to learn about the foods that may contribute to the development of T2D and how to reduce your risk through informed dietary choices.

How Can I Reduce the Risk of Developing Type 2 Diabetes?

Prevention of T2D heavily relies on dietary management as well as being physically active and staying at a healthy weight.

It is important to know which foods contribute to the increased likelihood of T2D, by causing increased inflammation and insulin resistance. This includes:

• Refined Carbohydrates: White bread, pastries, and sugary cereals spike blood sugar rapidly and contribute to insulin resistance.
• Sugary Beverages: Fizzy drinks, processed energy drinks, and even fruit juices are packed with sugar, leading to large blood sugar fluctuations.
• Trans Fats: Found in fried foods and baked goods, trans fats increase inflammation and may worsen insulin resistance.
• Processed Meats: High in saturated fats and nitrates, processed meats are linked to increased diabetes risk.
• Highly Processed Snacks: Crisps, biscuits, and packaged desserts often contain high levels of sugar, unhealthy fats and salt as well as additives – all contributing to a higher risk of T2D.
• Alcohol: While moderate drinking may not significantly impact the blood sugar in some individuals, excessive or regular heavy drinking can lead to insulin resistance, inflammation and weight gain – factors that increase risk of T2D. 

Healthy Swaps and Preventative Nutrition

Eating a healthy, balanced diet is one of the most effective ways to reduce your risk of developing Type 2 diabetes. This involves following the principles of Ways to be Well and aligning with government dietary recommendations. Focus on incorporating the following food groups into your meals:

• Whole Grains: Options like brown rice, oats, and quinoa are rich in fibre, which slows down glucose absorption and helps maintain stable blood sugar levels.
• Leafy Greens & Vegetables: These are packed with essential micronutrients and antioxidants that protect the body from inflammation. They are also low in calories, which supports weight management.
• Healthy Fats: Foods such as avocados, nuts, seeds, and olive oil contain anti-inflammatory properties and support heart and metabolic health.
• Lean Proteins: Replace processed or red meats with lean animal proteins like chicken or fish—or better yet, plant-based proteins such as legumes and tofu. These options are not only lower in saturated fats but also high in fibre, helping to regulate blood sugar levels and reduce inflammation.
• Low-Glycaemic Fruits: Fruits like berries, apples, and pears provide natural sweetness to satisfy sweet cravings, but thanks to their high fibre content, they help prevent the rapid blood sugar spikes, typically caused by processed sugary snacks.

Making mindful food choices, staying active, and maintaining a healthy weight are key to preventing T2D. Small, sustainable changes to your diet and lifestyle today can lead to long-term health benefits and significantly reduce your risk of developing this chronic condition.

Source

British Nutrition Foundation: Type 2 Diabetes & Nutrition | British Nutrition Foundation