Diabetes is a chronic disease that affects millions of people worldwide. According to the International Diabetes Federation, approximately 463 million adults between the ages of 20 and 79 were living with diabetes in 2019.

In the United States alone, 34.2 million people, or 10.5% of the population, have diabetes. However, there is good news: diabetes is preventable, and one of the most effective ways to prevent it is by adopting a healthy diet.

What is Diabetes?

Diabetes is a disease that occurs when your blood glucose, or blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat.

Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. However, if your body doesn’t make enough insulin or can’t use it properly, glucose stays in your blood, and your blood sugar level rises.

Over time, high blood sugar levels can cause damage to your organs, leading to serious health problems, such as heart disease, blindness, kidney failure, and lower-limb amputations.

The Link Between Diet and Diabetes

Your diet plays a significant role in the development and prevention of diabetes. High intake of saturated and trans fats, sugar, and processed foods increases the risk of type 2 diabetes, as well as other chronic diseases.

On the other hand, a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can reduce the risk of developing diabetes, improve blood sugar control, and prevent complications.

A Study on Diabetes Prevention through Diet

A study published in the New England Journal of Medicine in 2001 investigated the effect of diet on the prevention of diabetes.

The study, called the Diabetes Prevention Program (DPP), involved 3,234 participants who were at high risk for developing diabetes. The participants were randomly assigned to one of three groups:.

Group 1: Lifestyle Change

Participants in this group were encouraged to make significant changes to their diet and physical activity.

The goal was to achieve and maintain a weight loss of at least 7% of their initial body weight through a calorie-restricted diet (1,200 to 1,800 calories per day) and regular exercise (at least 150 minutes per week).

Group 2: Metformin

Participants in this group were given the drug metformin, which is commonly used to treat type 2 diabetes. The dose was 850 mg twice a day. The goal was to reduce the risk of diabetes by lowering blood glucose levels.

Group 3: Placebo

Participants in this group received a placebo (a pill with no active ingredient).

Results of the Study

The study found that the lifestyle change group had a significantly lower incidence of diabetes than the metformin and placebo groups. Specifically, the incidence of diabetes was:.

58% lower in the lifestyle change group than the placebo group
31% lower in the metformin group than the placebo group

The lifestyle change group also had other health benefits, including lower blood pressure, lower triglycerides, and higher HDL (good) cholesterol levels.

These results show that lifestyle changes, including a healthy diet, can be more effective than medication in preventing diabetes.

What Should You Eat to Prevent Diabetes?

If you want to reduce your risk of developing diabetes, the following dietary tips can help:.

1. Choose Whole Foods

Eat a diet that is rich in whole, unprocessed foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are high in fiber, vitamins, minerals, and antioxidants, and low in calories, saturated fat, and added sugars.

2. Limit Processed Foods and Sugars

Avoid or limit foods that are high in added sugars, refined carbohydrates, and unhealthy fats, such as sweets, sugary drinks, white bread, white rice, fried foods, and processed snacks.

These foods can cause rapid spikes in blood sugar and insulin levels, leading to insulin resistance and diabetes.

3. Include Lean Protein

Eat lean protein sources, such as poultry, fish, tofu, and beans, to help maintain muscle mass and control blood sugar levels. Avoid eating red and processed meats, which have been linked to an increased risk of diabetes and other health problems.

4. Choose Healthy Fats

Incorporate healthy fats, such as olive oil, avocado, nuts, and seeds, into your diet. These fats can help improve insulin sensitivity and reduce inflammation.

5. Control Portion Sizes

Eat smaller portions and avoid overeating. Balancing the amount of food you eat with physical activity can help you maintain a healthy weight and prevent diabetes.

Conclusion

Diabetes is a serious disease that can have devastating consequences, but it is preventable.

Adopting a healthy diet that includes whole, unprocessed foods, lean protein, healthy fats, and limited processed foods and sugars can significantly reduce your risk of diabetes. A landmark study, the Diabetes Prevention Program, showed that lifestyle changes, including diet and exercise, can be more effective than medication in preventing diabetes.

Remember to control portion sizes and aim for a healthy weight through regular physical activity.