Diabetes is a chronic condition that affects how your body processes blood sugar (glucose).

It is a growing health concern worldwide, with the World Health Organization reporting that the number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014. Diabetes can lead to serious health complications, including heart disease, nerve damage, and kidney damage.

The link between diet and diabetes

There are two main types of diabetes: type 1 diabetes, which is an autoimmune disorder that usually develops in childhood or adolescence, and type 2 diabetes, which is the most common type of diabetes and usually develops in adulthood.

Type 2 diabetes is strongly linked to lifestyle factors, including diet and physical activity.

Research has shown that certain dietary patterns can increase your risk of developing type 2 diabetes.

In particular, a diet that is high in refined carbohydrates, sugary drinks, and saturated and trans fats can increase insulin resistance, a condition in which your body’s cells do not respond to insulin effectively.

The risks of a diet high in refined carbohydrates

Refined carbohydrates are carbohydrates that have been stripped of their natural fiber and nutrients. Examples include white bread, white rice, pasta, and sugary snacks and drinks.

These foods are quickly digested and absorbed into the bloodstream, causing a spike in blood sugar levels.

Eating foods that are high in refined carbohydrates on a regular basis can lead to insulin resistance and increased risk of type 2 diabetes.

In fact, a study published in the American Journal of Clinical Nutrition found that women who consumed the most refined carbohydrates had a 35% increased risk of developing type 2 diabetes compared to those who consumed the least.

The role of sugary drinks

Sugary drinks, such as soda, sports drinks, and fruit juices, are a major source of added sugars in the American diet. These drinks are high in calories and provide little to no nutritional value.

Consuming sugary drinks on a regular basis can lead to weight gain and increased risk of type 2 diabetes.

One study found that drinking just one or two sugary drinks per day increased the risk of developing type 2 diabetes by 26%.

Another study found that replacing sugary drinks with water, unsweetened tea, or coffee can reduce the risk of developing type 2 diabetes by up to 25%.

The dangers of saturated and trans fats

Saturated and trans fats are unhealthy fats that are found in many processed and fast foods. These fats can increase inflammation in the body, which can lead to insulin resistance and increased risk of type 2 diabetes.

Replacing saturated and trans fats with healthy fats, such as those found in nuts, seeds, avocados, and fatty fish, can help reduce inflammation and improve insulin sensitivity.

A study published in the Journal of the American Medical Association found that replacing just 5% of calories from saturated fat with calories from polyunsaturated or monounsaturated fats can reduce the risk of developing type 2 diabetes by 27%.

The benefits of a healthy diet

Eating a balanced diet that is high in whole, unprocessed foods and low in refined carbohydrates, sugary drinks, and unhealthy fats can help reduce the risk of developing type 2 diabetes and other chronic diseases. A healthy diet should include:.

Whole fruits and vegetables
Whole grains
Lean proteins
Nuts and seeds
Healthy fats, such as those found in olive oil and avocado

It is also important to limit your intake of processed and fast foods, sugary drinks, and foods high in unhealthy fats and refined carbohydrates.

Drinking plenty of water and staying physically active can also help reduce your risk of developing type 2 diabetes.

The bottom line

A diet that is high in refined carbohydrates, sugary drinks, and saturated and trans fats can increase your risk of developing type 2 diabetes.

Eating a balanced diet that is high in whole, unprocessed foods and low in unhealthy fats and sugars can help reduce your risk of developing diabetes and other chronic diseases.