Preventing Type 2 Diabetes – Six Simple Diet Tips

Type
2 diabetes is one of the fastest-growing chronic health conditions in
Australia. Nearly two-thirds
of men and half of all women are overweight or obese,
and this extra weight is a major driver of rising diabetes rates.

But
here’s
the hopeful part: up
to 60% of type 2 diabetes cases can be prevented—or
at least delayed—through
healthy lifestyle changes.
It’s
never too late to make a difference. What you eat, and how you move,
matters more than you think.

Here
are six
simple diet tips
you can start today to lower your risk.

1.
Choose Low-GI Carbs

Not
all carbs are created equal. Low-glycemic
index (GI)
foods release energy slowly, keeping blood sugar levels stable and
helping you feel fuller for longer.

Better
choices include:

• Fruits
  like apples, pears, berries, and citrus.

• Wholegrain
  breads, cereals, and crackers.

• Legumes
  such as chickpeas and lentils.

• Sweet
  potato, corn, and pasta.

• Basmati
  or Doongara rice.

• 
  

2.
Cut Back on Saturated Fats

High
intakes of saturated fat increase insulin resistance and heart
disease risk. Make smart swaps by:

• Choosing
  low-fat dairy.

• Opting
  for lean meats and skinless chicken.

• Avoiding
  processed snacks like chips, biscuits, cakes, pastries, and
  doughnuts.

• 
  

3.
Boost Your Omega-3s

Healthy
fats protect the heart and improve insulin sensitivity. Aim for at
least two meals of oily fish per week,
such as salmon, tuna, sardines, mackerel, or trout.

4.
Load Up on Fibre

Fibre
slows glucose absorption and supports gut health. Easy ways to boost
fibre include:

• Adding
  oats, oat bran, or barley to meals.

• Choosing
  high-fibre cereals and wholegrain breads.

• Adding
  legumes to soups, stews, or salads.

• Eating
  a wide variety of fruits and vegetables daily.

5.
Aim for Two and Five

Australia’s
dietary guidelines recommend two
serves of fruit and five serves of vegetables daily.
Fresh, frozen, or canned (no added sugar or salt) all count. The more
colour on your plate, the better.

6.
Rethink Rewards

Food
is often tied to emotions, but rewarding loved ones (especially
children) with sugary treats sets up unhealthy habits that can last a
lifetime. Instead, celebrate with experiences, activities, or
thoughtful non-food gifts that truly nourish your relationships.

The
Bottom Line

Type
2 diabetes doesn’t
develop overnight—but
neither does prevention. Small daily habits around food and lifestyle
can protect your health for decades to come.

Remember,
prevention is always easier than cure. By choosing smart carbs,
healthy fats, fibre-rich foods, and colourful fruits and veggies,
you’re
fuelling your body for a longer,
stronger, and healthier life.

References

1. Tuomilehto
   J, et al. Prevention
   of type 2 diabetes mellitus by changes in lifestyle among subjects
   with impaired glucose tolerance.
   N Engl J Med. 2001.

2. Diabetes
   Australia. Diabetes
   in Australia –
   Facts
   and Figures.
   2023.

3. National
   Health and Medical Research Council. Australian
   Dietary Guidelines.
   2013.

4. Barclay
   AW, et al. Glycemic
   index, dietary fiber, and risk of type 2 diabetes.
   Curr Opin Lipidol. 2010.