Researchers at Tianjin University of Traditional Chinese Medicine have identified an anti-inflammatory eating pattern that emphasizes plant-based foods, fish, and bread as being linked to a lower risk of developing diabetes. The study results are published in BMC Medicine.
The study followed 142,271 adults without diabetes, among whom 16,068 had prediabetes and 126,203 carried normal blood sugar levels. The researchers aimed to determine whether adopting an anti-inflammatory diet could influence the chance of progressing to type 2 diabetes. Participants provided health information and completed surveys detailing their eating habits. After this initial period, the team tracked the cohort for roughly 8.4 years.
Over the follow-up era, diabetes developed in 3,348 individuals with normal baseline glucose and 2,496 individuals with prediabetes. Analyzing dietary patterns revealed that consuming a cluster of 16 anti-inflammatory foods, including nuts, vegetarian protein sources, starches, cereals, cheese, desserts, fish, bread, fruits, vegetables, soups, tea, juices, coffee, and wine, was associated with a markedly lower risk of type 2 diabetes. In healthy participants, the risk reduction reached about 74%, while among those with prediabetes it was around 71%. The data also suggested a potential protective effect for people who carry a genetic predisposition to diabetes when following this dietary pattern.
Conversely, certain foods appeared to promote inflammation and were linked to a higher diabetes risk. Butter, organ meats, alcohol other than wine, processed and red meats, ice cream, poultry, chocolate beverages, high-sugar drinks, and low-fat milk products were among those associated with increased risk. Sweets and sugary beverages also contributed to greater disease susceptibility.
The findings reinforce the idea that what people eat every day can influence their long-term metabolic health. A diet focusing on whole grains, vegetables, fruits, nuts, fish, and moderate alcohol intake aligns with broader recommendations for cardiovascular and metabolic well-being and may be particularly meaningful for individuals who are at higher risk due to family history or other factors.
These insights add to a growing body of evidence suggesting that dietary choices play a meaningful role in diabetes prevention. They also underscore the importance of balancing enjoyment and nutrition, recognizing that small, sustainable changes in everyday meals can have a meaningful impact on health over time.