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Dietary choices play a pivotal role in the prevention and management of type 2 diabetes. Incorporating whole grains, fruits, vegetables, dairy products, nuts, and legumes into the diet can significantly reduce the risk of T2D. Conversely, avoiding sugar-sweetened beverages, red and processed meats, refined grains, and ultra-processed foods is crucial for maintaining healthy blood sugar levels and preventing diabetes. Adopting a balanced and nutritious diet, along with regular physical activity, can help manage and prevent type 2 diabetes effectively.
Diabetes, particularly type 2 diabetes (T2D), is a growing global health concern. Diet plays a crucial role in the prevention and management of T2D. Understanding which foods can help manage or prevent diabetes and which can exacerbate the condition is essential for individuals at risk or living with diabetes. This article explores the best and worst foods for diabetes based on recent scientific research.
Best Foods for Diabetes
Whole Grains
Whole grains are consistently associated with a reduced risk of T2D. Increased intake of whole grains, such as brown rice, oats, and whole wheat, has been shown to lower the risk of developing T2D. A meta-analysis found that for every 30 grams per day increase in whole grain consumption, the risk of T2D decreased significantly1 2.
Fruits and Vegetables
Fruits and vegetables are rich in essential nutrients and fiber, which can help manage blood sugar levels. Specific fruits like berries and apples, and vegetables such as leafy greens, have been linked to a lower risk of T2D. The consumption of these foods can improve insulin sensitivity and reduce inflammation1 5 7.
Dairy Products
Dairy products, particularly low-fat options and fermented dairy like yogurt, have been associated with a reduced risk of T2D. A dose-response meta-analysis indicated that higher consumption of yogurt and low-fat dairy products could lower the risk of T2D3 6.
Nuts and Legumes
Nuts and legumes are excellent sources of protein, healthy fats, and fiber. These foods can help stabilize blood sugar levels and improve overall metabolic health. Although the evidence is graded as moderate, incorporating nuts and legumes into the diet is beneficial for diabetes management1 5.
Coffee
Moderate coffee consumption has been linked to a reduced risk of T2D. The bioactive compounds in coffee, such as chlorogenic acid, may improve glucose metabolism and insulin sensitivity9.
Worst Foods for Diabetes
Sugar-Sweetened Beverages (SSBs)
SSBs, including sodas and sweetened juices, are strongly associated with an increased risk of T2D. Regular consumption of these beverages can lead to weight gain and insulin resistance. Studies have shown that each additional serving of SSBs per day increases the risk of T2D significantly1 2 4.
Red and Processed Meats
High intake of red and processed meats, such as bacon, sausages, and hot dogs, is linked to a higher risk of T2D. These foods are often high in saturated fats and additives, which can contribute to insulin resistance and inflammation1 2 4.
Refined Grains
Refined grains, such as white bread, white rice, and pastries, have a high glycemic index and can cause rapid spikes in blood sugar levels. Consuming these foods regularly can increase the risk of T2D1 5 9.
Ultra-Processed Foods
Ultra-processed foods, including packaged snacks, ready-to-eat meals, and sugary cereals, are associated with a higher risk of T2D. These foods often contain high levels of added sugars, unhealthy fats, and preservatives, which can negatively impact metabolic health4.