Type 2 diabetes is largely preventable through lifestyle modification, and nutrition is foundational. Research shows that 90% of cases could be prevented with diet and exercise changes.
Key Dietary Strategies
- Reduce refined carbohydrates: Limit sugar, white bread, white rice, and processed snacks
- Increase fiber: Aim for 25-35g daily from vegetables, legumes, and whole grains
- Choose healthy fats: Olive oil, nuts, avocados over saturated fats
- Emphasize protein: Include protein with each meal to slow glucose absorption
The Prediabetes Window
Prediabetes (fasting glucose 100-125 mg/dL) is where intervention is most impactful. The Diabetes Prevention Program showed a 58% reduction in progression to diabetes with lifestyle changes.
What the Research Shows
Mediterranean diet, DASH diet, and plant-based diets all show benefits for glycemic control. The common thread: whole foods, high fiber, limited processed carbs.
