Nutrients for Type 2 Diabetes

Learn about 20 nutrients that lower risk of type 2 diabetes, and which foods supply them.

Type 2 diabetes is a chronic condition that affects the way the body metabolizes sugar (glucose), which is the body’s primary source of energy. In people with type 2 diabetes, either the body becomes resistant to the effects of insulin—a hormone that regulates the movement of glucose into the cells—or the body doesn’t produce enough insulin to maintain normal glucose levels. As a result, blood sugar levels remain elevated, leading to a range of health complications over time, including heart disease, nerve damage, kidney disease, and vision loss.

The Center for Disease Control and Prevention (CDC) states that over 38 million Americans have diabetes (about 1 in 10). Type 2 diabetes is the most common form of diabetes, accounting for approximately 90-95% of all diabetes cases. Unlike type 1 diabetes, which is an autoimmune disease typically diagnosed in childhood or early adulthood, type 2 diabetes is more closely associated with lifestyle factors and often develops later in life, typically in people 45 years or older. However, the condition is becoming more common in younger populations due to rising rates of obesity and sedentary behavior.

This article explains the links between type 2 diabetes and 20 different nutrients, including specific vitamins, minerals, amino acids, and fatty acids. It’s important to clarify that, while focusing on nutrient-dense eating can support better blood sugar regulation and metabolic health after a type 2 diabetes diagnosis, the primary focus of this article is on nutrients associated with reducing the risk of developing type 2 diabetes in the first place. Even for diet-preventable diseases like type 2 diabetes, occurrence is influenced by many factors beyond food alone, including genetics, age, medications, sleep, stress, physical activity, environmental exposures, and social determinants of health. A nutrient-rich diet can meaningfully lower risk and improve health outcomes, but it is not a guarantee or a moral safeguard.

So, let’s actually start with causes and risk factors of type 2 diabetes, to create the appropriate context for our review of the nutrients that lower risk.

Causes and Risk Factors of Type 2 Diabetes