Healthy eating reduces the risk of diabetes. According to research, three popular diets — Mediteran, AHEI, and DASH — can significantly reduce the risk of the disease across different ethnic groups.
This large-scale medical review analyzed 33 studies involving 826,000 participants. Diets rich in plant-based and unprocessed foods showed the most effective results.
According to the findings:
The DASH diet reduced the risk of diabetes by 23%.
Limiting salt intake;
Eating more vegetables, fruits, low-fat dairy, and whole grains;
Reducing red meat, sweets, and fatty foods.
The Mediteran diet reduced the risk by 17%.
Olive oil;
Plenty of vegetables and fruits;
Fish, nuts, legumes;
Minimal red meat and dairy.
The AHEI diet reduced the risk by 21%.
Whole grains;
More vegetables and fruits;
Healthy fats (like plant oils);
Limiting sugar and processed foods.
