Diet and diabetes prevention
Type 2 diabetes is rising fast around the world, but in many cases it can be delayed or prevented with healthy food, activity and a healthy weight.
5 min read
people living with diabetes worldwide (WHO, 2022)
of adults with diabetes were not receiving treatment (WHO)
weight loss lowered diabetes risk in major prevention trials
of activity a week helps blood sugar control
What raises the risk
Excess body weight (especially around the waist), inactivity, and diets high in sugary drinks and refined starches increase the risk of type 2 diabetes. Family history and age also play a part.
Eating to keep blood sugar steady
Choose high-fibre carbohydrates such as legumes, oats, bulgur and whole-wheat bread. Pair carbs with protein and vegetables, and keep sweets and juices for occasional treats. Water, unsweetened tea and coffee are the best drinks.
Small loss, big benefit
Large studies such as the US Diabetes Prevention Program showed that losing about 5–7% of body weight and walking regularly cut the risk of developing diabetes by more than half in people at high risk.
Sources: WHO fact sheets; Global Burden of Disease study (The Lancet, 2019). General information, not medical advice.
