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The good news is the natural sugar in whole fruit is not the type of added (or free) sugar we need to cut down on. It can be confusing to know whether you should eat certain types of fruit, because they contain sugar.

Try having them as snacks or an extra portion of veg with your meals. It doesn’t matter whether they are fresh or frozen, try to find ways to include these in your diet. green leafy veg such as spinach, kale, watercress, rocket.But did you know there are also certain types of fruit and veg that have been specifically associated with a reduced risk? Including more fruit and vegetables in your diet is linked with a reduced risk of type 2 diabetes. Pat, who reduced his risk of type 2 diabetes. Try to have at least one portion of oily fish each week and one portion of white fish.īecoming educated on food labelling, which appears on all food packets was massive benefit as we were able to identify highly processed foods and those with high levels of sugar, fat and salt which has helped us make much healthier food choices. Try to get your protein from healthier foods like:įish is really good for us and oily fish like salmon and mackerel are rich in omega-3 oil which helps protect your heart. They also have links to heart problems and certain types of cancer. Having more red and processed meats like bacon, ham, sausages, pork, beef and lamb are all associated with an increased risk of type 2 diabetes. It’s also important to think about your carbohydrate portion sizes. Having more fibre is also associated with lower risk of other serious conditions such as obesity, heart diseases and certain types of cancers. dairy like unsweetened yoghurt and milk.pulses such has chickpeas, beans and lentils.

Compare different foods to find the ones with the most fibre in them. When you’re out shopping remember to check food labels to see if a food is high fibre. But wholegrains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats and linked to a reduced risk so choose these instead. Choose higher fibre carbsĮating white bread, white rice and sugary breakfast cereals known as refined carbs are linked with an increased risk of type 2 diabetes. Try plain water, plain milk, tea or coffee without added sugar, as replacements.

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Try not to replace sugary drinks with fruit juices or smoothies as these still contain a high amount of free sugar. If you are finding it hard to cut down, look out for diet or low calorie versions of soft drinks and check there’s no added sugar. Evidence also shows that drinking unsweetened tea and coffee is associated with a reduced risk. Cutting down on these can help to reduce your risk and support keeping your weight down.

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We know there is a link between having full sugar fizzy and energy drinks, and an increased risk of type 2 diabetes. Here are our top tips for healthier food choices you can make, to reduce your risk of type 2 diabetes.

Research tells us that there are even certain foods that are linked to reducing the risk of type 2 diabetes. But whether you need to lose weight or not, it is still important to make healthier food choices. We know that not everyone who is at risk or living with diabetes type 2 diabetes is carrying extra weight. There are so many different ways to lose weight, so it’s important to find out what works best for you. Any amount of weight loss can help, research shows losing even 1kg can help to reduce your risk. We also know that having obesity is the most significant risk factor. If you know you have obesity, losing weight is one way you can prevent type 2 diabetes.Īnd eating a healthy, balanced diet is way great way to manage your weight. Things like your age, ethnicity and family history can all contribute to your overall risk.