Are there foods to reduce the risk of developing diabetes?

[KristinaParticipant]

Are there certain foods that help reduce the risk of developing diabetes?

[AmandaParticipant]

There are certainly strong links between dietary habits and type 2 diabetes. The American Diabetes Association suggests that the most important things individuals can do to prevent diabetes are to maintain a healthy weight, eat a healthy diet, and stay physically active (1). The dietary recommendations given on the Diabetes Association website include eating more fresh fruits and vegetables, whole grains, leaner meats, low fat dairy products, and cutting back on soda, sweets, and snack foods (1). Changes can be simple to make. A 2007 study and review by de Munter et al found that an increase of 2 serving per day of whole grains reduced risk of diabetes by 21% (2). That means replacing even just two of your daily servings of bread or pasta for whole grain bread or pasta could help lower your risk of diabetes. A 2011 study by Pan et al found an association between red meat consumption (particularly processed red meat such as bacon, hot dogs, sausage, salami, etc) and increased risk of developing type 2 diabetes (3). Pan et al estimated that replacing one daily serving of red meat with a serving of nuts, low-fat dairy, or whole grains could reduce risk of developing diabetes by as much as 35% (3), so again a pretty simple change in diet. As far as cutting back on soda goes, if you really don’t want to give up soda all together a 2011 study by de Koning et al suggests that low-calorie sodas sweetened with artificial sweeteners are not associated with increased risk of diabetes (4), so they may be included in your diet in moderation. Overall the best advice is to eat a balanced diet including fruits, vegetables, whole grains, low-fat dairy, lean meat, cutting back on sweets and snack foods, and getting plenty of exercise. The American Diabetes Association has more information on their website, http://www.diabetes.org.

References
1. Healthy eating. American Diabetes Association. http://www.diabetes.org/are-you-at-risk/lower-your-risk/healthy-eating.html?loc=atrisk-slabnav Accessed February 28, 2014.
2. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. 2007;4:e261.
3. Pan A, Sun Q, Bernstein AM, et al. Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. Am J Clin Nutr. 2011;94:1088–96.
4. de Koning L, Malik VS, Rimm EB, Willett WC, Hu FB. Sugar-sweetened and artificially sweetened beverage consumption and risk of type 2 diabetes in men. Am J Clin Nutr. 2011;93:1321-7.

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