Mixed

Higher adherence to a plant-based dietary index (high plant foods, low animal foods) is associated with lower longitudinal insulin resistance, lower risk of prediabetes, and lower risk of type 2 diabetes.

Adopt a diet that emphasizes plant foods (vegetables, fruits, whole grains, nuts, legumes) and reduces animal foods (meat, dairy, eggs). You do not need to be strictly vegan. Increasing your plant-based score by 10 units (e.g., more fruits/vegetables, less red meat) is associated with a 13-18% lower risk of developing type 2 diabetes and lower insulin resistance. Ensure your plant foods are high quality (whole grains, not sweets).