Diabetes is a serious health condition that affects millions of people worldwide. The American Diabetes Association reports that over 34 million Americans have diabetes, which is about 10% of the population.

This chronic disease affects the way your body processes glucose, leading to high blood sugar levels. While there are various approaches to diabetes treatment, a balanced and healthy diet can help prevent the onset of diabetes and reduce its severity.

30 Diets That Lower the Risk of Diabetes by 23%

Here are 30 diets that can help lower the risk of diabetes by 23%:.

1. Mediterranean Diet

The Mediterranean diet is based on the traditional foods that people in countries such as Greece and Italy used to eat. This type of diet focuses on vegetables, fruits, legumes, nuts, fish, and whole grains.

It also includes limiting red meat consumption and replacing butter with healthy fats such as olive oil.

2. DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is a plant-based diet that emphasizes fruits, vegetables, and whole grains, while limiting red meat intake.

It also promotes low-fat dairy products and encourages the use of healthy fats such as nuts and seeds.

3. Vegan Diet

A vegan diet involves avoiding all animal products, including meat, dairy, and eggs. This type of diet can help prevent diabetes by reducing the amount of saturated and trans fats in your diet.

It can also help improve insulin sensitivity and aid heart health.

4. Vegetarian Diet

A vegetarian diet involves avoiding meat, but may include some animal products such as dairy and eggs. This type of diet can help improve insulin sensitivity and reduce the risk of type 2 diabetes.

5. Low-carb Diet

A low-carb diet limits carbohydrate intake and focuses on protein, healthy fats, and non-starchy vegetables. This type of diet can help control blood sugar levels and reduce the risk of diabetes.

6. High-protein Diet

A high-protein diet involves increasing protein intake while limiting carbohydrates. This type of diet can help regulate blood sugar levels and improve insulin sensitivity.

7. Gluten-free Diet

A gluten-free diet involves avoiding foods that contain gluten, which is a protein found in wheat, barley, and rye.

This type of diet can help improve digestion and control blood sugar levels in people with celiac disease or non-celiac gluten sensitivity.

8. Plant-based Diet

A plant-based diet involves eating mainly or entirely plant-based foods, including fruits, vegetables, legumes, whole grains, nuts, and seeds. This type of diet can help improve insulin sensitivity and reduce the risk of type 2 diabetes.

9. Paleo Diet

The Paleo diet involves eating foods that were available to our ancestors, such as lean meats, fruits, and vegetables. It eliminates processed foods, grains, and sugars.

This type of diet can help control blood sugar levels and reduce the risk of diabetes.

10. Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diet

The MIND diet combines the Mediterranean and DASH diets with the goal of improving brain health and reducing the risk of neurodegenerative diseases such as Alzheimer’s. This type of diet can also help reduce the risk of diabetes.

11. Ornish Diet

The Ornish diet is a low-fat, vegetarian diet that emphasizes whole foods such as fruits, vegetables, grains, and legumes. This type of diet can improve insulin sensitivity and reduce the risk of diabetes.

12. Flexitarian Diet

A flexitarian diet is a plant-based diet that allows occasional meat consumption. This type of diet can help regulate blood sugar levels and reduce the risk of diabetes.

13. Macrobiotic Diet

The macrobiotic diet is a plant-based diet that emphasizes whole grains, vegetables, and beans. It also promotes mindful eating and avoiding processed foods. This type of diet can help regulate blood sugar levels and reduce the risk of diabetes.

14. Intermittent Fasting

Intermittent fasting involves limiting calorie intake at specific times or intervals. This type of diet can improve insulin sensitivity and reduce the risk of type 2 diabetes.

15. Ketogenic Diet

The ketogenic diet involves limiting carbohydrate intake and increasing healthy fat intake. This type of diet can help improve insulin sensitivity and control blood sugar levels.

16. Low-fat Diet

A low-fat diet involves limiting total fat intake to 30% or less of daily calories. This type of diet can help improve insulin sensitivity and reduce the risk of type 2 diabetes.

17. Low-glycemic Diet

A low-glycemic diet involves consuming foods that have a low glycemic index, which means they don’t cause a rapid spike in blood sugar levels. This type of diet can help regulate blood sugar levels and reduce the risk of diabetes.

18. Dash for Health Diet

The Dash for Health Diet is a low-sodium, plant-based diet that promotes heart health and reduces the risk of diabetes. It emphasizes fruits, vegetables, whole grains, and low-fat dairy products.

19. Nordic Diet

The Nordic diet is based on traditional foods from Scandinavian countries. It emphasizes whole grains, berries, fish, nuts, and seeds. This type of diet can help improve insulin sensitivity and reduce the risk of type 2 diabetes.

20. Alkaline Diet

An alkaline diet involves eating foods that promote an alkaline environment in the body, such as fruits, vegetables, and whole grains. This type of diet can improve insulin sensitivity and reduce the risk of type 2 diabetes.

21. Whole Food Diet

A whole food diet involves eating foods in their natural state, without processing or additives. This type of diet can help regulate blood sugar levels and reduce the risk of diabetes.

22. Anti-inflammatory Diet

An anti-inflammatory diet involves eating foods that reduce inflammation in the body, such as fruits, vegetables, whole grains, nuts, and seeds. This type of diet can improve insulin sensitivity and reduce the risk of type 2 diabetes.

23. Traditional Asian Diet

The traditional Asian diet is based on foods from countries such as China, Japan, and Korea. It emphasizes vegetables, fruits, fish, and whole grains. This type of diet can help improve insulin sensitivity and reduce the risk of type 2 diabetes.

24. South Beach Diet

The South Beach Diet is a low-carb, high-protein diet that promotes weight loss and improves insulin sensitivity. It emphasizes lean proteins, vegetables, and healthy fats.

25. The Zone Diet

The Zone diet involves eating a specific ratio of carbohydrates, proteins, and fats to regulate blood sugar levels and improve insulin sensitivity. It emphasizes low-glycemic foods and lean proteins.

26. TLC Diet

The Therapeutic Lifestyle Changes (TLC) diet promotes heart health and reduces the risk of diabetes. It emphasizes fruits, vegetables, whole grains, and lean proteins while limiting saturated fats and cholesterol.

27. Raw Food Diet

A raw food diet involves eating foods that haven’t been cooked or processed. This type of diet can help regulate blood sugar levels and reduce the risk of diabetes.

28. Traditional Latin American Diet

The traditional Latin American diet is based on foods from countries such as Mexico and Peru. It emphasizes beans, rice, vegetables, and fresh fruits. This type of diet can improve insulin sensitivity and reduce the risk of type 2 diabetes.

29. Low-sugar Diet

A low-sugar diet involves limiting added sugars and refined carbohydrates. This type of diet can improve insulin sensitivity and reduce the risk of type 2 diabetes.

30. Glycemic Index Diet

The glycemic index diet involves consuming foods with a low glycemic index, which can help regulate blood sugar levels and reduce the risk of diabetes.

Conclusion

When you’re trying to prevent diabetes or manage the condition, choosing the right diet can make all the difference. These 30 diets each offer unique health benefits and can help lower the risk of diabetes by 23%.

Consult with a doctor or registered dietitian to determine which diet is right for you.