This simple diet change could lower blood sugar and reduce diabetes risk

A recent study, as detailed in the European Journal of Nutrition, has found compelling evidence that a specific dietary pattern could significantly reduce the risk of developing diabetes and lower blood sugar levels.

Conducted among Finnish men aged 51 to 81 who do not have diabetes, the study suggests that dietary choices can heavily influence blood glucose control and insulin sensitivity, even beyond genetic predispositions [1].

Researchers assessed the participants using food frequency questionnaires to analyze their dietary habits and glucose tolerance tests to measure their blood sugar levels.

The findings indicated that those who consistently consumed a diet high in vegetables, fruits, fish and whole grains showed markedly lower fasting and postprandial (after eating) blood glucose. According to the study, a “healthy diet is associated with lower glucose concentrations and lower risk for hyperglycemia in men with no interaction with the genetic risk.”

Additionally, these individuals demonstrated improved insulin sensitivity and were less likely to develop hyperglycemia, a condition characterized by higher-than-normal blood sugar levels that is often a precursor to diabetes.

This suggests that even for those at genetic risk for type 2 diabetes, dietary interventions focusing on healthy foods can provide substantial benefits. The study emphasizes the importance of diet as a preventive measure that can mitigate the risk of diabetes, a global health concern [2].

This research has significant practical implications, especially given the increasing global rates of diabetes and the need for effective preventive strategies. It stresses the idea that making simple changes to one’s diet, such as incorporating more whole foods and reducing the intake of processed foods, can profoundly impact health.

This study not only contributes to the growing body of evidence supporting the health benefits of a diet rich in fruits, vegetables, fish and whole grains, but also underscores the potential for individuals to influence their health outcomes through dietary choices, regardless of genetic factors.

[1] https://link.springer.com/article/10.1007/s00394-024-03444-5
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125024/

Photograph: s_kawee/Envato
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