LONDON, Aug 9: A new study has found that replacing certain processed and fried foods with healthier alternatives could significantly reduce the risk of developing type 2 diabetes.

The research, which analysed nearly 40 years of dietary data from more than 205,000 healthcare workers in the United States, links the regular consumption of French fries to a heightened risk of type 2 diabetes. According to the findings, individuals who ate French fries three times a week faced a 20% greater risk of developing the condition, rising to 27% for those who consumed them five times a week. In contrast, alternatives such as boiled, baked, or mashed potatoes were not associated with any increased risk.

The long-term study, which recorded over 22,000 cases of type 2 diabetes, included contributions from international experts, including researchers from the University of Cambridge.

Emma Pike, deputy head of clinical at Diabetes UK, emphasized the role of diet in managing diabetes risk:

“There’s no one-size-fits-all approach, but a balanced diet rich in wholegrains, fruits, vegetables, unsweetened dairy, and lean proteins can significantly reduce your risk," she said. "Cutting down on sugary drinks, red and processed meats, and refined carbs also makes a big difference. It’s about small, lasting changes.”

To support healthier eating, experts have recommended the following six easy food swaps to help lower type 2 diabetes risk:

1. Swap sugary cereals for Greek yogurt with muesli and berries

“Granola and cereal clusters may appear healthy but often contain added sugars and unhealthy fats,” Pike explains. Dietitian Rosie Carr adds: “Sugary cereals spike blood sugar, while Greek yogurt slows digestion and berries offer antioxidants with minimal sugar impact.”

2. Choose whole fruits over fruit juice, and prioritise water

Carr notes that fruit juice lacks the fibre of whole fruit and can cause rapid blood sugar rises. “Whole fruit contains fibre that slows sugar absorption, and water is a hydrating, sugar-free alternative,” she says.

3. Replace packaged sandwiches with homemade options

Pre-made sandwiches often contain refined carbs and processed sauces. “Homemade versions with sourdough, protein-rich fillings, and fresh vegetables provide a more balanced and nutritious meal,” Carr suggests. Pike recommends adding wholegrain bread and salad for extra fibre, vitamins, and minerals.

4. Swap toast and jam for scrambled eggs on toast with spinach

Jam, a concentrated fruit sugar, can cause a blood glucose spike when paired with refined toast. “Scrambled eggs offer quality protein and fat, helping reduce hunger and improve blood sugar control,” says Carr. “Wilted spinach adds fibre and nutrients.”

5. Opt for plain biscuits or dark chocolate instead of cookies

Pike recommends plain options like digestives or rich tea biscuits made with healthier oils. “If you're craving chocolate, two or three squares of dark chocolate with a stronger flavour can satisfy you with less,” she adds.

6. Swap crisps for a handful of mixed nuts

Carr explains: “Crisps are high in refined carbs and low in nutrients. In contrast, nuts offer a better mix of protein, healthy fats, fibre, and micronutrients.” Opting for unsalted varieties or lightly salted nuts is advised.

These simple yet impactful dietary adjustments, experts say, can support better long-term health and help manage the growing risk of type 2 diabetes.