Which Diet, Mediterranean, DASH, or AHEI, Is Most Effective at Lowering Diabetes Risk?

New research shows that following the Mediterranean, DASH, or AHEI diets can significantly reduce the risk of developing type 2 diabetes.

A comprehensive meta-analysis of over 800,000 individuals across 33 studies found that adherence to any of these healthy eating patterns decreases diabetes risk. The DASH diet offered the greatest risk reduction at 23%, followed by the AHEI diet at 21%, and the Mediterranean diet at 17%.

All three diets emphasize consuming more plant-based foods, healthy fats, and whole grains while minimizing processed foods, added sugars, and unhealthy fats. These dietary patterns are effective across diverse populations, including African, Asian, European, and Hispanic groups.

The study highlights the role of diet in managing insulin resistance, a key factor in type 2 diabetes development. It also discusses how diets rich in fiber, micronutrients like potassium and magnesium, and low in sodium can improve metabolic health.

While it is unclear if these diets can reverse existing diabetes, adopting any of them may help slow progression and improve blood sugar control. The full findings will be presented at the 2025 European Association for the Study of Diabetes Annual Meeting.

Key takeaway: Embracing a diet high in vegetables, fruits, whole grains, healthy fats, and low in processed foods can significantly lower diabetes risk and support overall metabolic health.