Mediterranean, DASH, AHEI Diets Help Prevent Diabetes Across Populations

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We’ve long known that what we eat can affect our risk for Type 2 diabetes. But do healthy eating patterns lower this risk equally for everyone, regardless of ethnic background? A new study set out to answer exactly that.

A team of investigators led by Jia Yi Lee, a Ph.D. candidate from the MRC Epidemiology Unit at the University of Cambridge School of Clinical Medicine, reviewed data from 33 studies, covering 29 different groups of people, to understand whether three well-known healthy eating patterns — the Mediterranean diet, the Alternative Healthy Eating Index (AHEI) and the Dietary Approaches to Stop Hypertension (DASH) — help lower the risk of developing Type 2 diabetes, and whether those benefits are consistent across different ethnicities.

These three diets all focus on whole foods like vegetables, fruits, whole grains, lean proteins and healthy fats. They avoid processed foods, added sugars and excessive salt. The Mediterranean diet is rich in olive oil, fish and plant-based meals. AHEI emphasizes variety and nutrient quality, and DASH is especially known for helping lower blood pressure.

The team gathered information on more than 800,000 participants and will be presenting this information at this year’s Annual Meeting of the European Association for the Study of Diabetes (EASD) in Vienna, Austria (September 15-19).

To evaluate the impact of these diets, the researchers looked at how well people in each study followed one of the three diets — comparing those who followed them the most (top 10%) to those who followed them the least (bottom 10%).

The results were clear:

• People who followed the Mediterranean diet had a 17% lower risk of developing Type 2 diabetes.
• Those who followed the AHEI had a 21% lower risk.
• People who followed the DASH diet saw a 23% lower risk.

Even more important, these benefits were consistent across different ethnic groups. Whether participants were of European, Asian, African, Hispanic or other backgrounds, the reduced risk of Type 2 diabetes from eating well was similar. That means healthy eating is a powerful, inclusive prevention strategy — no matter your ethnicity.

The team did note that more studies are still needed, especially in non-European populations, to explore why the degree of benefit might vary a little from study to study. But overall, this large-scale review supports what many experts already recommend: Eating a healthy, balanced diet can help prevent Type 2 diabetes — and it works for everyone.

What This Means for You:

If you’re trying to prevent Type 2 diabetes, the Mediterranean, DASH or AHEI diets are great options. The key is focusing on real, unprocessed foods:

• Eat more fruits, vegetables, whole grains, legumes and lean proteins.
• Cut back on sugary drinks, red meats and ultra-processed snacks.
• Include healthy fats like olive oil or nuts.

And the good news is, you don’t have to follow a “perfect” diet to see benefits. Small steps toward healthier eating — especially if you stick with them over time — can add up and help protect your health, no matter your background.

The analysis is part of a larger effort to assess the connections between a variety of dietary patterns, such as vegetarian and vegan diets, and Type 2 diabetes risk.

“Although more research is needed in specific populations, this study strengthens the evidence that the Mediterranean, AHEI, and DASH dietary patterns may reduce the risk of Type 2 diabetes across diverse ethnic groups, and that they can be promoted across all populations,” investigators concluded.