Research
Macro partitioning
Higher consumption of sugar-sweetened beverages (SSBs), refined grains, red/processed meats, and white rice is associated with an increased risk of type 2 diabetes, while higher consumption of whole grains, fruits, vegetables, legumes, and nuts is associated with a decreased risk, independent of body mass index (BMI).
Focus on the quality of your diet. Reduce sugar-sweetened beverages, refined grains, and processed meats. Increase whole grains, fruits, vegetables, legumes, and nuts to lower your risk of type 2 diabetes, even if your weight remains stable.
GoodSupportsHIGH confidence
higher consumption of whole grains, fruits, vegetables, legumes, and nuts, and lower consumption of refined grains, red/processed meats, and sugar-sweetened beverages (SSBs), are associated with a decreased risk of type 2 diabetes, independent of body mass index (BMI)
Why this rating
Based on meta-analyses of prospective cohort studies.
Source
Nutrition and the science of disease prevention: a systems approach to support metabolic health
Brian J. Bennett et al. · Annals of the New York Academy of Sciences · 2015
DOI 10.1111/nyas.12945
narrative_reviewCited 59×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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