A number of healthy diets have been linked to a lower risk of type 2 diabetes, no matter a person’s ethnic background. Researchers suggest that these eating habits, which emphasize fruits, vegetables, and whole grains, “can be promoted across all populations.” The analysis looked at 33 studies involving 826,000 people, focusing on three specific diets.Diet Plans To Lower Risk Of Type 2 DiabetesThese three diets, as per the researchers from the University Of Cambridge told us three diets that can lower the risk of type 2 diabetes:Mediterranean Diet: Focuses on plenty of olive oil, vegetables, fruits, nuts, and fish, following the traditional eating patterns of Mediterranean countries.Alternative Healthy Eating Index (AHEI): Highlights a diet rich in fruits, vegetables, whole grains, and healthy proteins and fats, aiming to reduce the risk of chronic illnesses.DASH Diet: Created to lower blood pressure, this diet emphasizes fruits, vegetables, whole grains, low-fat dairy, and lean proteins, while limiting intake of saturated fats, cholesterol, and salt.What Is The Mediterranean Diet?The Mediterranean diet is based on traditional foods from countries around the Mediterranean Sea. It prioritizes vegetables, fruits, whole grains, legumes, nuts, and olive oil as the main fat source, while limiting red meat, sweets, and processed foods. Moderate portions of fish, poultry, eggs, and low-fat dairy are included, with a focus on fresh, minimally processed ingredients.What Is Alternative Healthy Eating Index (AHEI)?The AHEI is a dietary scoring system created by Harvard researchers to encourage healthy aging and reduce chronic disease risk. It promotes a diet rich in vegetables, fruits, whole grains, nuts, legumes, and healthy fats, while discouraging red and processed meats, sugar-sweetened beverages, and high sodium intake. A higher AHEI score reflects better adherence to a healthy diet.What Is The DASH Diet?The Dietary Approaches to Stop Hypertension (DASH) diet is designed to lower blood pressure and improve heart health. It focuses on nutrient-rich foods like fruits, vegetables, whole grains, low-fat dairy, and lean proteins, while limiting saturated fat, cholesterol, sodium, red meat, sweets, and sugary drinks. Nutrients like potassium, calcium, and magnesium are emphasized to support cardiovascular and overall health.Impact on Type 2 Diabetes RiskThe study found that people who followed these diets most closely had a significantly lower risk of developing type 2 diabetes than those with the lowest adherence. Specifically, the DASH diet lowered the risk by 23%, the Mediterranean diet by 17%, and the AHEI by 21%.Type 2 diabetes occurs when insulin does not function effectively, causing high blood sugar. Lifestyle interventions, such as adopting these healthy diets and exercising, can help lower blood sugar levels and reduce dependence on medication.Benefits Across Ethnic GroupsThe advantages of these diets appeared consistent across African, Asian, European, and Hispanic populations. Researchers stated, “Major ethnic groups benefit equally from higher adherence to these dietary patterns,” though they noted more research is needed to tailor recommendations for specific populations.The findings are scheduled to be presented at the European Association for the Study of Diabetes (EASD) conference in Vienna this September.
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