A new study has found that people with type 2 diabetes can significantly reduce their risk of death by following a diet rich in whole grains, fiber, fish, and omega-3 fatty acids.
This discovery is important because people with type 2 diabetes are at a higher risk of developing serious health problems like heart disease, dementia, cancer, and even bone fractures. Eating the right foods could help them live longer and healthier lives.
The study revealed that certain foods are especially helpful in lowering the risk of death for people with type 2 diabetes. One of the standout food groups is whole grains. Eating just one serving of whole grains a day, which is about 20 grams, can reduce the risk of death by around 16%.
Whole grains can be found in foods like brown bread, brown rice, and whole-grain breakfast cereals. They are high in fiber, which helps control blood sugar and improves heart health.
Fiber itself is also very important. The study found that increasing fiber intake by just 5 grams per day—about the amount in a medium pear or two shredded wheat biscuits—can lower the risk of death by 14%. Fiber helps manage blood sugar levels and keeps the digestive system healthy, making it a crucial part of a diabetes-friendly diet.
Fish is another food that showed strong benefits in the study. Eating one more serving of fish each week can cut the risk of death by 5%. This is partly because fish is high in omega-3 polyunsaturated fatty acids (PUFAs), which are good for the heart. Omega-3 PUFAs are also found in nuts, flax seeds, and leafy green vegetables.
Adding just 0.1 grams more of omega-3 PUFAs per day—about the amount in a handful of walnuts or a small serving of salmon—was linked to a 13% lower risk of death.
The study also highlighted the benefits of eating more vegetables and plant-based proteins. Increasing vegetable intake by 100 grams per day, which is roughly a cup of cooked spinach or broccoli, reduced the risk of death by 12%.
Eating more plant proteins, such as those found in nuts, beans, lentils, and tofu, also showed a 9% reduction in death risk. These plant-based proteins are easier on the kidneys than animal proteins and help control blood sugar levels.
However, not all foods are helpful. The study found that eating more eggs and foods high in dietary cholesterol could actually increase the risk of death. For example, consuming two medium eggs per week, which is about a 10-gram increase in egg intake, was linked to a 5% higher risk of death.
This suggests that while eggs can be part of a balanced diet, people with type 2 diabetes should be careful about how many they eat. Too much dietary cholesterol, which is also found in red meat and some processed foods, can increase the risk of heart disease.
This research was very thorough, involving a review of 107 studies that looked at how diet affects the health of people with type 2 diabetes. A total of 72 studies were included in a detailed analysis, covering around 10 years of follow-up. The results clearly show that diet plays a big role in not only controlling blood sugar but also in reducing the risk of death.
The findings were presented at the European Association for the Study of Diabetes (EASD) Annual Meeting, drawing attention to how important it is for people with type 2 diabetes to eat a healthy, balanced diet.
By focusing on whole grains, fiber, fish, vegetables, and plant proteins, while cutting back on eggs and high-cholesterol foods, people with diabetes can lower their chances of serious health problems.
This study sends a powerful message: simple changes in what people with type 2 diabetes eat can have a big impact on their health and lifespan. Including more nutritious foods and avoiding those that increase health risks can be a life-changing choice for people managing diabetes.
If you care about nutrition, please read studies about the best time to take vitamins to prevent heart disease, and vitamin D supplements strongly reduce cancer death.
For more information about nutrition, please see recent studies about plant nutrient that could help reduce high blood pressure, and these antioxidants could help reduce dementia risk.
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