A major new study has found that what people with type 2 diabetes choose to eat every day can make a big difference in how long they live.
The findings show that simple, nutritious foods like whole grains, vegetables, fish, and healthy fats can lower the risk of death, while certain other foods may raise it.
This is important because people with type 2 diabetes already face a higher chance of serious health problems, including heart disease, stroke, dementia, cancer, and bone fractures.
Type 2 diabetes is one of the most common long-term conditions in the world today, and diet plays a major role in how well people live with it. Food affects not only blood sugar but also inflammation, circulation, and overall health.
This new study brings strong evidence that small, everyday changes in eating habits could help people with diabetes live longer, healthier lives.
One of the biggest findings from the research was the power of whole grains. Just one extra serving of whole grains each day, or about 20 grams, was linked to a 16% lower risk of death. Whole grains include foods like brown bread, brown rice, oats, and many breakfast cereals.
They provide slow-release energy and are high in fiber, which helps keep blood sugar stable. The researchers also found that increasing daily fiber intake by just 5 grams—about the amount in a medium pear or two pieces of shredded wheat—could lower the risk of death by 14%. Fiber supports digestion, helps control appetite, and improves heart health.
Fish and healthy fats also played an important role. Eating one more serving of fish every week was linked to a 5% lower risk of death. Fish is rich in omega-3 polyunsaturated fatty acids, also known as omega-3 PUFAs. These healthy fats help reduce inflammation and improve the health of blood vessels.
The study found that even a small daily increase of 0.1 grams of omega-3 PUFAs, which can come from fish, nuts, flax seeds, or leafy green vegetables, was linked to a 13% lower risk of death. This shows how powerful the right kind of fats can be for people living with diabetes.
Vegetables and plant proteins were also strongly protective. Adding just 100 grams of vegetables a day, about one cup, was linked to a 12% lower risk of death. Vegetables provide essential vitamins, minerals, and antioxidants that support the immune system and help prevent chronic disease.
Plant proteins—such as those found in tofu, nuts, beans, lentils, and peas—were linked to a 9% reduction in mortality risk when eaten more regularly. Plant proteins tend to be lower in saturated fat and higher in fiber compared to animal proteins, making them especially beneficial for heart and metabolic health.
The study also revealed which foods may be harmful when eaten too often. Egg consumption, in particular, showed a concerning trend. A daily increase of 10 grams in egg intake, equal to about two medium eggs per week, was linked to a 5% higher risk of death.
The researchers suggest this may be related to dietary cholesterol, which is also associated with increased health risks when consumed in high amounts. While eggs can be part of a healthy diet for many people, those with type 2 diabetes may need to be more cautious about how often they eat them.
These conclusions come from a large review of 107 studies that looked at how diet affects long-term health in people with type 2 diabetes. Of these, 72 studies were included in a detailed meta-analysis, with most participants being tracked for an average of 10 years.
The results are strong because they combine findings from many different populations and dietary patterns.
Taken together, the evidence emphasizes that diet is one of the most powerful tools people with type 2 diabetes have for protecting their health.
A diet rich in whole grains, fiber, vegetables, plant proteins, fish, and healthy fats can lower the risk of early death in major and measurable ways. On the other hand, limiting eggs and dietary cholesterol can help avoid added risks.
These findings were presented at the European Association for the Study of Diabetes (EASD) Annual Meeting, highlighting their importance in the scientific and medical community.
They offer clear, practical guidance for people with diabetes who want to improve their long-term health. By making simple changes to everyday meals, individuals can take meaningful steps toward living longer and feeling better.
If you care about diabetes, please read studies about diabetes and vitamin B12, and the right diet for people with type 2 diabetes.
For more health information, please see recent studies about how to eat smart with diabetes, and turmeric and vitamin D: a duo for blood pressure control in diabetic patients.
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