6 Simple Swaps to Lower Type 2 Diabetes Risk

Understanding the Link Between French Fries and Type 2 Diabetes

A recent study has revealed that replacing French fries with boiled or mashed potatoes could have significant long-term health benefits. The research found that consuming three servings of French fries per week may increase the risk of developing type 2 diabetes. This discovery highlights the importance of dietary choices in managing health risks.

The study, conducted by an international team of researchers including an expert from the University of Cambridge, analyzed nearly four decades of dietary data from over 205,000 health workers in the United States. During the research period, 22,000 cases of type 2 diabetes were recorded. The findings indicated that individuals who ate French fries three times a week had a 20% higher risk of developing the condition, while those who consumed them five times a week faced a 27% increased risk. In contrast, eating baked, boiled, or mashed potatoes did not show any association with an elevated risk.

Experts emphasize that while there is no one-size-fits-all diet for preventing type 2 diabetes, the foods we choose can play a crucial role in reducing our risk. Emma Pike, deputy head of clinical at Diabetes UK, notes that a healthy, balanced diet that includes whole grains, fruits, vegetables, unsweetened dairy, and lean proteins like chicken, fish, beans, and pulses can help lower the risk. She also advises cutting back on sugar-sweetened drinks, red and processed meats, refined carbs like white bread, sugary snacks, and some fried foods, as these are linked to an increased risk of type 2 diabetes.

Simple Swaps to Reduce Diabetes Risk

Making small, sustainable changes to your diet can significantly impact your long-term health. Here are six simple swaps that could help reduce your risk of type 2 diabetes:

1. Swap Boxed Sugar Cereals with Milk for Greek Yoghurt, Muesli, and Berries
   Some cereals, such as granola and cereal clusters, may seem healthy but can be high in added sugar and unhealthy fats. When choosing cereal, check the front of the pack label and look for options with more green lights. Greek or natural yoghurt is a great alternative, offering protein that slows digestion. Muesli provides complex carbohydrates and fiber, while berries add antioxidants with minimal impact on blood sugar.

2. Swap Fruit Juice for Whole Fruit and Make Water Your Drink of Choice
   Fruit juice lacks the fiber found in whole fruit, leading to faster blood sugar rises. Whole fruits contain fiber that slows sugar absorption and supports gut health. Water is an excellent choice for hydration without adding sugar or calories.

3. Swap Supermarket Sandwiches for a Homemade Version
   Pre-packaged sandwiches often contain refined carbohydrates, sugary sauces, and preservatives while offering minimal protein. Making your own sandwich with sourdough bread (or other bread from your local bakery), quality protein from cured meats and cheese, and fresh tomatoes provides a more balanced meal. Choosing wholegrain bread adds more fiber, and adding salad or veggies boosts vitamins and minerals.

4. Swap Toast with Jam for Scrambled Eggs on Toast with Wilted Spinach
   Jam is essentially concentrated fruit sugar that rapidly raises blood glucose when spread on refined toast. Eggs provide high-quality protein and fat that significantly slow digestion and lower hunger. Adding wilted spinach increases fiber, vitamins, and minerals.

5. Swap Cookies and Chocolate Biscuits for Plain Ones
   Instead of cookies or chocolate biscuits, try plain options like rich tea or digestives made with sunflower oil. If you’re after chocolate, go for two or three squares of dark chocolate, as its stronger flavor means you may be satisfied with less.

6. Swap Crisps for Mixed Nuts with a Pinch of Salt
   Crisps provide refined carbohydrates with little nutritional value, while nuts offer protein, fat, fiber, and micronutrients. Swapping crisps for a small, unsalted handful of mixed nuts is generally a healthier choice.