Which diets actually help with diabetes? Here’s what science says:
If you or someone you know has type 2 diabetes, you’ve probably seen lots of conflicting advice online, ranging from “go keto” to “eat like the Mediterranean”. But which diets can really help to manage blood sugar? Recent research provides some solid answers.
🌿 The DASH diet (DASH4D)
Originally designed to lower blood pressure, the DASH diet focuses on fruit, vegetables, whole grains and low-fat dairy products, while limiting sugar and saturated fats.
In a new Johns Hopkins study, a diabetes-adapted version of the diet (called DASH4D) helped people with T2D to lower their average blood sugar by 11 mg/dL and stay within the healthy glucose range for an extra 75 minutes per day compared to a typical diet. This has a significant impact on heart and kidney health.
🍅 The Mediterranean diet
This diet focuses on colourful plant-based foods, olive oil, nuts, and fish, while limiting red meat consumption.
Studies involving over 100,000 people have found that adhering to the Mediterranean diet can reduce the risk of developing diabetes by around 20%, improve A1c levels (a key blood sugar marker) and support healthy cholesterol and blood pressure levels.
🥩 The Paleo Diet
Based on what early humans might have eaten — lean meats, fish, fruits and vegetables — the Paleo diet may help with weight and glucose control.
However, research is limited and short-term, and because it eliminates entire food groups, it can be difficult (and potentially risky) to follow long-term.
🧈 The Keto Diet
Low in carbohydrates and high in fat, the keto diet can lower triglycerides, but it may also raise LDL (“bad”) cholesterol and be difficult to maintain.
A Stanford study comparing the keto diet to the Mediterranean diet found no difference in A1c improvement, but keto dieters experienced more nutrient imbalances.
⚖️ The bottom line
There is no one-size-fits-all diet for diabetes. Experts say the best plan is one that:
- controls blood sugar and weight
- fits your lifestyle and tastes
Can be sustained long-term.
Eating fewer refined carbohydrates and added sugars, and focusing on fibre-rich, whole foods, can make a huge difference. As one researcher put it, ‘The best diet is the one you can actually stick to.’ 💪
