Making small dietary changes can reduce the risk of developing type 2 diabetes. Where possible, try to…

Choose whole grain products:

Diets rich in whole grains may help to reduce the risk of developing diabetes. Whole grains are rich in vitamins, minerals, bran and fibre. In particular, bran and fibre produce a slow and sustained release of glucose and reduce the need for rapid insulin production. Increasing your fibre intake may improve blood glucose levels and sensitivity to insulin. Fibre makes you feel full, and is great for controlling cravings and overeating. Because of the benefits of dietary fibre, the recommended intake is 14 g per 1000 kcal.

Drink water:

Sugary drinks can cause high glucose spikes and increase the risk of type 2 diabetes. Opting for water instead is a great way to reduce calorie intake and avoid high blood sugar levels. In addition to water, black, green, and herbal tea (without sugar!) are also good calorie-free substitutes for sugary beverages.

Choose good dietary fats:

Not all fats are the same. Polyunsaturated fats are considered healthy fats and are found in vegetable oils, nuts, and seeds. While all types of fats are high in calories, you can cut back on saturated and trans fats, replacing with healthy fats in their place.

Eat fresh fruits, non-starchy vegetables and healthier protein sources:

Vegetables and fruits are full of vitamins, minerals and fibre.5 A simple guide is to try to eat at least 3–5 servings of non-starchy vegetables a day along with whole fruits; however, with fresh fruit and vegetables, more is better.5 Eating red meat increases the risk of type 2 diabetes even when consumed in small amounts. The good news is, you can swap red meats for healthier protein sources like, poultry or fish, nuts, low-fat dairy – this could substantially reduce your risk of developing type 2 diabetes