Type 2 diabetes affects a significant number of people in the UK, and rates have risen substantially in recent decades – largely tracking alongside rising rates of overweight and obesity, though it isn't the only contributing factor.
Other risk factors include a family history of diabetes, a sedentary lifestyle, high blood pressure, and a diet high in processed food and added sugar.
What Exactly Is Type 2 Diabetes?
Type 2 diabetes is a metabolic condition that occurs when the body either doesn't produce enough insulin, or doesn't respond effectively to the insulin it does produce – known as insulin resistance.
The encouraging news is that Type 2 diabetes can often be prevented, and in some cases put into remission, through sustained diet and lifestyle changes. It's worth being clear that "remission" – rather than being cured or reversed permanently – is the accurate term, since blood sugar levels can rise again if those changes aren't maintained.
Steps to Help Prevent or Manage Type 2 Diabetes
Foods and Drinks Worth Limiting
High-carbohydrate, high-sugar foods. White bread, white rice, fruit juice, chocolate, potatoes, flavoured yoghurts and dried fruit all raise blood sugar more quickly than their less processed alternatives. Some fruits – grapes, pineapple, mango – are naturally higher in sugar too, and worth moderating if you're managing or at risk of Type 2 diabetes.
Alcohol. Excessive alcohol intake can raise blood sugar and affect liver function over time. Sticking within recommended weekly limits, and choosing spirits with a sugar-free mixer over sugary cocktails or fizzy drinks, is a sensible approach.
Hydrogenated and trans fats. Found in some packaged snacks, baked goods, margarine and fast food, these are worth avoiding where possible – check labels for "hydrogenated" or "partially hydrogenated" oils.
Foods Worth Including
Fibre-rich foods. Fibre slows glucose absorption and supports more stable blood sugar levels. Good sources include pears, avocados, raspberries, carrots, lentils, nuts, chia seeds and flaxseed.
Protein alongside carbohydrates. Protein digests more slowly than carbohydrate, and pairing the two can help moderate blood sugar spikes – for example, almond butter with a banana, or eggs instead of jam on toast.
Chromium-rich foods. Chromium supports normal insulin receptor function. Sources include broccoli, oranges, green beans and wholegrains.
Magnesium-rich foods. Magnesium plays a role in glucose metabolism, and deficiency is more common in people with Type 2 diabetes. Good sources include avocados, almonds, cashews, spinach, chickpeas, lentils, pumpkin seeds, oats and black beans.
Lower glycaemic load foods. Foods with a lower glycaemic load raise blood sugar more slowly. Options include broccoli, cauliflower, tomatoes, courgette, plums, apricots, kiwi, berries, nuts, seeds, avocado, eggs and wholegrain rice.
Exercise
Regular physical activity improves insulin sensitivity, helping cells use blood sugar more effectively for energy. Activities like swimming, brisk walking, running, yoga, cycling, dancing and resistance training are all genuinely beneficial when built into a regular routine.
Type 1 diabetes results from factors outside personal control, but Type 2 diabetes can often be prevented, and sometimes put into remission, through a combination of better food choices, regular exercise and achieving a healthy weight – ideally with the support of a GP or dietitian rather than a self-directed overhaul. If you're concerned about your risk, our Diabetes HbA1c test can give you a clear picture of your current blood sugar control.