### How a Whole-Foods, Plant-Based Diet Can Help Prevent Type 2 Diabetes For many years, dietary guidelines have recommended that adults fill most of their plates with whole grains, fruits, and vegetables. However, many people struggle to meet these targets. Recent studies suggest that even if you don't hit the recommended amounts, increasing your intake of these foods can still lower your risk of developing type 2 diabetes. #### Key Findings from Recent Studies 1. **Whole Grains**: A study involving over 190,000 participants found that those who consumed the most whole grains were 29% less likely to develop type 2 diabetes compared to those who ate the least. Whole grains include foods like whole-grain bread, oatmeal, and brown rice. 2. **Fruits and Vegetables**: Another study analyzed blood samples from participants to measure levels of vitamin C and carotenoids, which are indicators of fruit and vegetable consumption. Participants with the highest levels of these biomarkers were 50% less likely to have type 2 diabetes. Even a modest increase in fruit and vegetable intake was associated with a 25% lower risk. #### Practical Tips for Increasing Whole Grains, Fruits, and Vegetables - **Fill Half Your Plate**: Aim to fill half your plate with fruits and vegetables at each meal. - **Swap Foods**: Replace white bread with whole-grain bread, choose whole-grain cereals, and add grains like barley or bulgur to soups and casseroles. - **Seasonal and Frozen Options**: Buy a variety of fresh fruits and vegetables when they are in season. Frozen options are also nutritious, and canned products can be used if they have no added sugars or sodium. #### Recommended Diets Two diets that are often recommended for reducing the risk of type 2 diabetes are the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. Both diets emphasize fruits, vegetables, nuts, whole grains, low-fat dairy, fish, and poultry, while limiting red meat, added sugars, and salt. If you have a family history of type 2 diabetes or have been diagnosed with the condition, consider working with a registered dietitian to create a personalized eating plan that fits your preferences, culture, lifestyle, and budget.