Diet clues for preventing diabetes – Nutrition Action

Unhealthy carbs. “Cutting back on unhealthy carbohydrates—basically white flour and other refined starch, sugar, and potatoes—is helpful,” says Walter Willett, chair of the nutrition department at the Harvard T.H. Chan School of Public Health. In his recent study on 70,000 women, those who ate more starch and less fiber had a higher risk of diabetes.2

Sugar drinks. “There’s about a 25 percent increase in the risk of diabetes for each 12 oz. serving of sugar-sweetened beverages per day,” notes Willett.3 And only about half of that increased risk is due to weight gain. “It’s also probably due to the high amount of unhealthy carbohydrate that is gulped down in a few minutes.”

plate smarts

Meat. “Both processed and unprocessed red meat are related to a higher risk of type 2 diabetes,
consistently and quite strongly in all of our studies,” says Willett.4 “If you want to keep diabetes risk low, replace red meat with some beans, nuts or other plant sources of protein, or some dairy, poultry, or fish.”

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