New Study of Nearly 1 Million People Reveals the Best Diets to Lower Diabetes Risk

Three plant-forward healthy eating patterns have been linked to a reduced risk of type 2 diabetes, according to a new study from the University of Cambridge. The Mediterranean diet, the Alternative Healthy Eating Index (AHEI), and the Dietary Approaches to Stop Hypertension (DASH) all showed significant potential in minimizing the risk of developing the chronic disease.

Rising rates of type 2 diabetes

Type 2 diabetes is rising worldwide, and that’s a major health concern. This chronic condition, where the body doesn’t use insulin properly, leads to high blood sugar and raises the risk of chronic conditions like heart disease, vision loss, kidney damage, and even dementia.

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According to the Centers for Disease Control and Prevention (CDC), more than 38 million Americans currently live with diabetes, with up to 95 percent of cases being type 2. Worldwide, the situation is similarly concerning: over the past 30 years, the global rate of diabetes has doubled, now affecting approximately 828 million adults.

Multiple factors contribute to the development of type 2 diabetes, including genetics, age, ethnicity, and high blood pressure. However, obesity and poor diet remain key risk factors.

“We know there is a link between having certain foods and drinks, and an increased risk of type 2 diabetes,” reports Diabetes UK. “These include full sugar, fizzy, and energy drinks; refined carbs such as white bread, white rice, and sugary breakfast cereals; and red and processed meats like bacon, ham, sausages, pork, beef, and lamb.”

Why healthy diet patterns may reduce the risk of type 2 diabetes

According to a new University of Cambridge study, which examined data from 800,000 people and is set to be presented at the Annual Meeting of the European Association for the Study of Diabetes (EASD) in Vienna, Austria, this September, people who consistently followed the three healthy diets had the best results.

The Mediterranean diet appeared to reduce the risk of the condition by 17 percent, while AHEI reduced the risk by 21 percent, and the DASH diet was associated with a 23 percent lower risk. Importantly, the protective effects were seen across diverse ethnic groups.

“Although more research is needed in specific populations, this study strengthens the evidence that the Mediterranean, AHEI, and DASH dietary patterns may reduce the risk of type 2 diabetes across diverse ethnic groups, and that they can be promoted across all populations,” the study authors wrote.

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Despite some variations, all three dietary patterns share key features. They are high in plant-based foods, for example, which are rich in fiber, antioxidants, healthy fats, and anti-inflammatory compounds. They are also low in refined sugars and ultra-processed foods, high in whole grains, and low in processed and red meats.

Several studies have linked meat consumption to a higher risk of type 2 diabetes. In 2023, research published in the medical journal PLOS Medicine found that the nitrates in processed meats may play a role in increasing the risk of the condition. In the same year, a study from Harvard T.H. Chan School of Public Health reported that eating red meat regularly could increase the risk of type 2 diabetes by as much as 62 percent. 

Multiple studies, including the new Cambridge research, confirmed that plant-heavy diets can reduce the risk of type 2 diabetes. In some cases, they may even be able to help reverse the disease.

Can diet reverse type 2 diabetes?

In 2023, a study published in the American Journal of Lifestyle Medicine looked at a small group of 59 patients at a cardiac wellness program in Virginia who also had type 2 diabetes. Alongside medical care, treatment included following a low-fat, whole-food plant-based diet. Around 37 percent of patients experienced diabetes remission.

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“The prevalence of diabetes is growing, as is recognition in the healthcare community that diet as the primary intervention can achieve lasting remission in individuals with type 2 diabetes,” Gunadhar Panigrahi, MD, the study’s first author, said in a statement.

“This case series further supports the effectiveness of a whole-food, plant-predominant eating pattern as a primary intervention to achieve remission, as well as the need for increased education for both clinicians and patients on the successful application of lifestyle medicine principles and dietary interventions in everyday medical practice.”