Type 2 diabetes is one of New Zealand’s fastest-growing health challenges. Right now, 260,000 Kiwi adults are living with diagnosed type 2 diabetes, with thousands more estimated to be living with the disease but don’t yet know it.
The good news? Small lifestyle changes can make a big difference in reducing your risk.
Diabetes is the result of the body not creating enough insulin to keep blood glucose (sugar) levels in the normal range. Everyone needs some glucose in their blood, but if it’s too high it can damage your body over time.
In type 2 diabetes, either the body doesn’t produce enough insulin, or the cells in the body don’t recognise the insulin that is present. This results in high levels of glucose in your blood.
The good news is that for many people, type 2 diabetes can be prevented by making healthy food choices and staying active.
Why it matters
Diabetes doesn’t just affect blood glucose; left untreated, it also increases your risk of:
- Heart disease and stroke
- Eye damage and vision loss
- Kidney disease and nerve damage
So, reducing your diabetes risk also protects your overall health.
What is type 2 diabetes?
Diabetes is the result of the body not creating enough insulin to keep blood glucose (sugar) levels in the normal range. Everyone needs some glucose in their blood, but if it’s too high it can damage your body over time.
In type 2 diabetes, either the body doesn’t produce enough insulin, or the cells in the body don’t recognise the insulin that is present. This results in high levels of glucose in your blood.
The good news is that for many people, type 2 diabetes can be prevented by making healthy food choices and staying active.
Why it matters
Diabetes doesn’t just affect blood glucose; left untreated, it also increases your risk of:
- Heart disease and stroke
- Eye damage and vision loss
- Kidney disease and nerve damage
So, reducing your diabetes risk also protects your overall health.
5 Powerful ways to lower your risk
1. Build your plate around plants
Evidence shows that following a healthy plant-based diet, based on eating a variety of whole plant foods, including wholegrain breads and cereals,fruits and vegetables, legumes, nuts and seeds will help to lower your risk of diabetes. In fact, a large 2023 meta-analysis (over 2.2 million people) found that people who ate plant-based diets had an 18-21% lower risk of developing type 2 diabetes.
This may be in part due to plant-based diets being generally high in fibre and phytochemicals which are important for gut health. Promoting the growth of certain good gut bugs (like Bifidobacterium) by including a range of fibres in the diet has been associated with a decreased risk of type 2 diabetes.
In addition, plant-based diets are associated with significant improvements in quality of life, general health, weight management, as well as diabetes and cholesterol control for people living with type 2 diabetes.
Try this: Swap out meat in some of your meals for plant-based proteins, like lentil bolognaise/ lentil bolognaise, chickpea burger patties/ chickpea burger patties or tofu curry/ tofu curry.
2. Choose smarter carbs
Choose wholegrain varieties of bread, breakfast cereals, crackers, pasta and rice more often. Wholegrains are digested more slowly and are higher in fibre than refined grains, which may help reduce your risk of diabetes.
Look to follow a low GI (Glycaemic Index) diet, to help manage blood glucose levels. Low GI foods are digested and absorbed more slowly meaning that glucose is released at a slower and steadier rate. As a result, they provide sustained energy and can help you feel fuller for longer, which means you snack less and have fewer cravings throughout the day. In comparison, high GI foods are broken down quickly, causing sudden spikes in blood glucose levels.
Examples of lower GI foods:
- Wholegrains like oats, 'al dente' wholemeal pastas, dense wholegrain/multigrain breads (such as soy and linseed), quinoa, buckwheat and barley,
- Legumes (lentils, chickpeas, beans),
- Sweetcorn, leafy greens, broccoli, cauliflower, tomato,
- Berries, apples, citrus fruit.
It is also important to consider appropriate portion sizes, as eating large amounts of even low GI carb foods can still affect blood sugar.
Try this: Pair carbs with protein or healthy fats to slow glucose release even further.
3. Include healthy fats daily
Healthy fats like extra virgin olive oil, unsalted nuts and seeds, nut and seed butters and avocado will help slow the release of glucose into your bloodstream, meaning better blood-sugar control. They also help to reduce inflammation in your body, which has been linked to a range of chronic diseases, including diabetes.
On the other hand, foods high in saturated fat, like butter, cream, coconut oil, fatty meat and processed meats (like sausages, salami, devon) can worsen insulin resistance, increasing your risk of diabetes.
Swap: Use olive oil instead of butter; snack on nuts instead of potato chips.
4. Aim for sustainable weight
Carrying excess weight, especially around your middle, increases your diabetes risk. But the encouraging news is that losing even a few kilos can significantly reduce your risk of developing diabetes. Prioritising a healthy diet rich in whole plant foods, focussing on mindful eating, and keeping physically active is the best way to help support sustainable weight loss.
Remember – consistency is more important than perfection!
5. Don't skip your check-ups
Many people have prediabetes or early diabetes without symptoms. Regular screening helps catch issues early, when they’re easiest to manage. Your GP mayrecommend regular screening depending on your age, background and risk factors.
Where to get more support
For more information about diabetes, check out the Diabetes New Zealand website.
Remember, there is no 'one size fits all' approach for managing diabetes, so we recommend that if you are living with diabetes that you discuss your diet with an Accredited Practising Dietitian (APD)/ a Registered Dietitian and your diabetes healthcare team who will be able to provide individualised advice specific to your needs. Dietitians NZ can help you find a dietitian.
