Diabetes has been a growing concern for the global population over the past few decades. With changing lifestyles and eating habits, it is no longer just a disease that affects the elderly.

People in their twenties and thirties are also at risk and the prevalence of Type 2 diabetes has been rapidly increasing worldwide. Studies have shown that certain diets can increase the risk of developing Type 2 diabetes.

What is Type 2 Diabetes?

Type 2 diabetes, also called non-insulin dependent diabetes, is a chronic medical condition that affects how the body uses glucose (sugar).

With Type 2 diabetes, the body does not produce enough insulin or the insulin that is produced is not efficient in controlling blood glucose levels. This leads to high blood sugar levels, which can damage organs and nerves in the body over time. Some of the symptoms of Type 2 diabetes are increased thirst, frequent urination, fatigue, blurred vision, and slow healing of wounds.

Risk Factors for Type 2 Diabetes

Several factors can increase the risk of developing Type 2 diabetes. These include:.

Being overweight or obese
Being physically inactive
Having a family history of diabetes
Having high blood pressure or high cholesterol
Being over the age of 45

Additionally, studies have shown that certain diets can increase the risk of developing Type 2 diabetes. These diets include those high in processed foods, sugar, and saturated fats.

The Western Diet

The Western diet is characterized by a high intake of processed and refined foods, red meat, and sugary beverages. It is also high in saturated and trans fats.

Studies have shown that the Western diet is associated with an increased risk of developing Type 2 diabetes. This is due to the high intake of refined carbohydrates and added sugars which can cause a rapid rise in blood glucose levels, leading to insulin resistance over time.

The high intake of saturated and trans fats can also cause inflammation and damage to the body’s cells and organs, leading to an increased risk of diabetes.

The Mediterranean Diet

The Mediterranean diet, on the other hand, is characterized by a high intake of fruits, vegetables, whole grains, legumes, nuts, and seeds. It is also rich in healthy fats such as olive oil, fish, and avocado.

Studies have shown that the Mediterranean diet can have a protective effect against Type 2 diabetes. This is because it is low in refined carbohydrates and added sugars and rich in fiber, which can help to regulate blood glucose levels and improve insulin sensitivity.

The healthy fats in the Mediterranean diet also have anti-inflammatory properties, which can reduce the risk of diabetes.

The DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is designed to lower blood pressure and is low in salt, sugar, and saturated fats. It is rich in whole grains, fruits, vegetables, and lean protein sources such as chicken, fish, and legumes.

Studies have shown that the DASH diet can also reduce the risk of Type 2 diabetes. This is because it is rich in fiber, which can help to regulate blood glucose levels and improve insulin sensitivity.

The DASH diet also encourages a reduction in processed and refined foods, which are high in added sugars and can lead to insulin resistance over time.

The Low-Carb Diet

The low-carb diet, also known as the ketogenic diet, is a popular diet for weight loss and is characterized by a high intake of fat, moderate protein, and low carbohydrate intake.

While this diet may be effective for weight loss, studies have shown that it can increase the risk of developing Type 2 diabetes. This is because a high intake of fat can lead to insulin resistance over time, and the low intake of carbohydrates can cause hypoglycemia (low blood glucose levels) and increased inflammation in the body.

Moreover, when carbohydrates are restricted, the intake of fiber is also limited, which can impede the body’s ability to regulate blood glucose levels and increase the risk of diabetes.

The Bottom Line

Type 2 diabetes is a serious medical condition that affects millions of people worldwide. While genetics and lifestyle factors play a role in its development, research has shown that certain diets can increase the risk of developing the disease.

The Western diet, which is high in processed and refined foods and sugary beverages, is associated with an increased risk of diabetes. In contrast, the Mediterranean and DASH diets, which are rich in plant-based foods, healthy fats, and fiber, can have a protective effect against diabetes.

It is important to make dietary modifications to reduce the risk and manage diabetes effectively.