I’m a nutritionist — here are 6 ways to reduce type 2 diabetes risk

Cutting saturated fat and blood pressure are well known ways to improve heart health, but reducing blood sugar fluctuations can also play an important role while simultaneously protecting against type 2 diabetes. Over time, repeated blood sugar spikes and responding waves of insulin can contribute to insulin resistance, where cells bombarded by the hormone begin to ignore it. This resistance does not just threaten metabolism, it can also damage the cardiovascular system.

Chronic insulin spikes cause the body to retain sodium, elevating blood pressure, while excess sugar in the bloodstream triggers vascular inflammation, stiffening and narrowing the arteries. Sophie Bertrand, a nutritionist with Lingo — the glucose biosensor and app system made by leading diabetes device manufacturer Abbott — explained that these consequences begin long before a clinical diagnosis.

She told the Express: “The more we keep glucose within a healthy range (around 3.9–7.8 mmol/L), the better.

“When glucose rises and stays elevated, even before type 2 diabetes is diagnosed, it’s already linked to increased cardiovascular risk.”

Certain foods can help to stabilise glucose levels and support heart health, Sophie added.

She said: “Focus on fibre rich vegetables like broccoli and brussels sprouts, high fibre fruits such as raspberries and pears, and legumes, alongside lean proteins like fish or chicken.

“Including healthy fats from foods like nuts, seeds and avocado can further help reduce glucose variability – it’s this balance of fibre, protein and fat that supports steadier glucose levels and overall heart health.”

Here are Sophie’s six quick, practical tips for keeping your blood glucose levels steady:

• Prioritise fibre at every meal
• Pair carbohydrates with protein or healthy fats to reduce glucose spikes
• Start meals with vegetables and protein, then include carbohydrates
• Choose whole grains like oats, barley or quinoa over refined carbohydrates
• Include healthy fats from foods like olive oil, nuts and seeds
• Try a biosensor and app like Abbott’s Lingo to track your glucose levels in real time

The nutritionist added: “The goal is to keep glucose levels more stable, more often within a healthy range.

“Because when glucose levels spike frequently or remain elevated, they can contribute to inflammation and damage to blood vessels over time.”