How to prevent type 2 diabetes with diet

Type 2 diabetes is a condition ​​that affects the way the body processes blood glucose (sugar). There are several risk factors, some of which are out of your control – like ​​your family history, age, and ethnicity. But there are some that you can do something about.

​​​Staying physically active and eating a healthy diet are great ways to prevent or delay the onset of type 2 diabetes. In fact, it’s estimated that up to ​​​​58 per cent of cases can be prevented or delayed by maintaining a healthy weight, doing regular exercise, and having a healthy eating plan^1​​.

If you’re at a higher risk of developing the condition, here are some diet tips to keep in mind.

How can your diet prevent or delay the onset of type 2 diabetes?​​​     ​​

A​ ​​diet to prevent or delay the onset of type 2 diabetes​ shouldn’t be too different to a healthy diet for someone who doesn’t have the condition. While it’s always important to seek dietary advice from your GP or an Accredited Practicing Dietitian, the ​​​​Australian Dietary Guidelines recommend eating a variety of food from the five food groups. 

The five food groups contain food like:

• proteins like lean meat and poultry, fish, eggs and tofu
• a wide range of fresh fruit and vegetables
• wholegrain and high-fibre grain foods such as bread, cereal, rice, pasta, oats, wholegrain couscous and quinoa
• milk, cheese and yoghurt, and their (mostly reduced fat) alternatives
• polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado

Are you already living with type 2 diabetes? Find out how diet and exercise can help manage your condition: Managing type 2 diabetes in 5 ways

What not to eat

To prevent or delay type 2 diabetes, the Harvard School of Public Health suggests these key steps:

• Choosing whole grains and whole-grain products over refined grains and other highly processed carbohydrates.

• Skipping sugary drinks, and drinking water, coffee and tea instead. 

• Opting for healthy fats, such as extra virgin olive oil, nuts and seeds.

• Limiting red meat and avoiding processed meat; and opting for nuts, beans, legumes, whole grains, poultry or fish instead.
   

Healthy food swaps – such as eating wholegrain bread instead of white bread, or spreading it with avocado instead of butter – can go a long way toward making your diet more nutritious. 

If you’re living with type 2 diabetes, there’s lots more you can do. Check out: 10 tips for diabetes-friendly food.  

What else can you do to prevent or delay type 2 diabetes?​​​​​ 

It may come as no surprise that other than a healthy diet, the things you can do to prevent or delay the onset of type 2 diabetes are good advice for everyone:

Maintain a healthy weight

Maintaining a healthy weight reduces the risk of developing type 2 diabetes. Even losing 5-10% of your body weight can make a big difference.

Be active

Exercise helps control your blood glucose (blood sugar), keeps your heart healthy, and improves your overall health and wellbeing.

Manage your blood pressure

Although high blood pressure doesn’t directly cause diabetes, the two are related. High blood pressure prevents insulin from working properly, which then leads to higher blood glucose levels.

Manage your cholesterol levels

While high cholesterol doesn’t cause diabetes, people with diabetes have a much higher risk of developing large blood vessel problems, and therefore heart attack and stroke. Talk to your doctor about keeping your cholesterol levels under control.

Quit smoking

Research shows that smoking increases insulin resistance, which is associated with an increased risk of type 2 diabetes. Plus, it comes with a whole bunch of other serious health risks. If you need support to quit, talk to your doctor or visit Quit.