A major new study has found that eating healthy foods like whole grains, fiber, fish, and omega-3 fatty acids can help people with type 2 diabetes live longer.
This is important news because people with type 2 diabetes have a higher risk of heart disease, cancer, dementia, and broken bones.
The study shows that even small changes in your diet can make a big difference. For example, adding just one serving (about 20 grams a day) of whole grains like brown bread, rice, or breakfast cereals can lower the risk of death by 16%.
Eating more fiber also helps. If you add 5 grams of fiber to your diet each day—the amount in a medium pear or two shredded wheat cereals—you could reduce your risk of death by 14%.
Fish is another great food to include. Eating one more serving of fish each week can lower the risk of death by 5%. Omega-3 fatty acids, which are found in fish, nuts, flax seeds, and leafy vegetables, are especially helpful. Just 0.1 grams more per day can reduce the risk of death by 13%.
Vegetables and plant proteins are also important. Eating 100 grams more vegetables a day and 10 grams more plant protein (from foods like tofu, beans, lentils, peas, and nuts) can lower the risk of death by 12% and 9%, respectively.
However, not all foods are helpful. Eating more eggs and foods high in cholesterol may raise the risk of death. For example, eating two more eggs per week (an increase of 10 grams of egg per day) can increase the risk of death by 5%.
This study was a large review of 107 studies about diet and death risk in adults with type 2 diabetes. Out of these, 72 studies were included in a meta-analysis that followed people for about 10 years on average. The results clearly show that what people with type 2 diabetes eat can greatly affect their health and how long they live.
The study was shared at the European Association for the Study of Diabetes (EASD) Annual Meeting. It reminds us that eating healthy foods is not just about controlling blood sugar—it’s about improving overall health and living a longer life.
If you have type 2 diabetes, try adding more whole grains, fiber, fish, vegetables, and plant-based proteins to your meals. At the same time, cutting back on eggs and high-cholesterol foods may help you stay healthier for longer.
If you care about diabetes, please read studies about New diabetes drug could control blood sugar and body weight better and findings of Common diabetes drugs linked to increased heart risk.
For more about diabetes, please read studies about Why diabetes drug metformin can help increase longevity and findings of This drug could manage type 2 diabetes for a long time.
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