• Type 2 diabetes is highly associated with poor nutrition and is highly preventable. According to the Harvard School of Public Health, maintaining a healthy weight, staying active and eating a healthy diet can prevent most cases of type 2 diabetes.

    Refined vs. Whole-Grain Carbohydrates

    Certain carbohydrates that are "refined," which means grains that have been milled and stripped of their nutritional benefits, can lead to an increased risk of developing type 2 diabetes. Eat a diet rich in whole- grain carbohydrates, such as whole wheat and whole grain breads, brown rice and oatmeal, and avoid white bread, rice and potatoes.

    Sugar-Filled Drinks

    Similar to refined carbohydrates, sugary drinks, such as soda, are not nutritious and can lead to weight gain, which can increase your chances of developing type 2 diabetes. Drink water and tea instead of soda and sugary fruit juices.

    Types of Fat

    Certain fats are associated with poor nutrition and an increased risk of diabetes. Saturated fats and trans fats are considered "bad" fats because they can increase your odds of developing many types of diseases. According to a June 2001 study in the American Journal of Clinical Nutrition from Harvard researchers Willett et al., replacing 2% of your food intake from foods high in trans fats with polyunsaturated fats would lead to a 40% lower risk of developing diabetes in women.

    Foods to Eat

    Since good nutrition can help prevent type 2 diabetes, eat foods that are high in fiber and have healthy oils and nutrients, including fruits, vegetables, nuts, olive oil and fish.

    Foods to Avoid

    Since saturated fats and trans fats can be harmful to your health, avoid foods such as red meat, butter, cream, fast food and processed foods like cookies and donuts. Also avoid foods high in sugar and consume alcohol in moderation.


    Harvard School of Public Health

    Harvard School of Public Health

    American Journal of Clinical Nutrition

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