Which food category is most protective against type 2 diabetes?

Whole grains are considered the most protective against type 2 diabetes primarily due to their high fiber content, which plays a significant role in regulating blood sugar levels. The fiber in whole grains helps to slow digestion and glucose absorption, resulting in a more stable blood sugar response compared to refined grains. Whole grains, such as oats, brown rice, quinoa, and whole wheat, contain important nutrients and phytochemicals that contribute to insulin sensitivity and lower the risk of developing metabolic syndrome.

Additionally, the complex carbohydrates found in whole grains provide sustained energy and promote a feeling of fullness, which can help manage weight—another critical factor in diabetes prevention. Compared to other food categories like fruits or vegetables, whole grains have a direct impact on glycemic control, making them particularly effective in reducing the risk of type 2 diabetes.

In contrast, while cruciferous vegetables and berries are nutritious and can contribute to overall health, their effects on blood sugar regulation are not as pronounced when it comes to diabetes prevention as those of whole grains. Fish provides beneficial omega-3 fatty acids and protein but does not have the same impact on glycemic control as whole grains.