Eating a wider variety of foods significantly reduces type 2 diabetes risk, according to a 2026 study of 16,666 Korean adults followed for nearly a decade. Men who ate the most diverse diets had 44% lower diabetes risk, while women had 27% lower risk. The protection came especially from eating different types of dairy products, fruits, and vegetables rather than eating the same foods repeatedly.
A major study following over 16,000 Korean adults for nearly a decade found that people who eat a wider variety of foods have significantly lower chances of developing type 2 diabetes. According to Gram Research analysis, men who ate the most diverse diets reduced their diabetes risk by 44%, while women reduced theirs by 27%. The benefits came especially from eating more dairy products, fruits, and vegetables. This research suggests that simply adding more different types of healthy foods to your plate, rather than eating the same foods repeatedly, could be a powerful way to prevent this common disease.
Key Statistics
A 2026 cohort study of 16,666 Korean adults found that men with the highest dietary diversity had a 44% lower risk of developing type 2 diabetes compared to those with the lowest diversity, while women showed a 27% lower risk reduction.
Among 16,666 participants followed for nearly 10 years, 953 developed type 2 diabetes, but those who regularly ate diverse dairy products, fruits, and vegetables showed significantly lower incidence rates across both sexes.
Research published in the British Journal of Nutrition in 2026 showed that dietary diversity in milk and dairy products protected against type 2 diabetes in both men and women, while fruits specifically protected men and vegetables protected women.
The Quick Take
- What they studied: Whether eating a wider variety of different foods helps prevent type 2 diabetes, a disease where the body struggles to control blood sugar levels.
- Who participated: 16,666 Korean adults aged 40 and older who did not have type 2 diabetes when the study started. Researchers tracked them for about 9 years, during which 953 people developed the disease.
- Key finding: People who ate the most diverse diets had significantly lower diabetes risk. Men in the highest diversity group had 44% lower risk, and women had 27% lower risk, compared to those eating the least diverse diets.
- What it means for you: Adding variety to your meals, especially by including more dairy products, fruits, and vegetables, may help protect you from developing type 2 diabetes. This is a practical change anyone can make at the grocery store and dinner table.
The Research Details
This was a long-term follow-up study, meaning researchers tracked the same group of people over many years to see what happened to their health. The study included 16,666 Korean adults who started out without type 2 diabetes. Researchers asked participants about their eating habits multiple times during the study using detailed food questionnaires. They created a ‘dietary diversity score’ by counting how many different types of foods each person ate from different food groups like grains, vegetables, fruits, dairy, and proteins. Over nearly 10 years of follow-up, 953 participants developed type 2 diabetes. The researchers then used statistical methods to compare the dietary diversity scores of people who developed diabetes with those who stayed healthy.
Following people over time is one of the strongest ways to understand how diet affects disease risk. Because researchers tracked what people ate before they got sick, they could be more confident that diet actually influenced diabetes risk, rather than people changing their diet after getting diagnosed. This approach is much more reliable than simply comparing sick and healthy people’s current eating habits.
This study is considered high quality because it followed a large number of people for a long time, used detailed food records collected multiple times, and carefully adjusted for other factors that affect diabetes risk like age, weight, and physical activity. The study was published in a respected scientific journal. However, the participants were all Korean, so results may not apply equally to other populations. Also, people self-reported their food intake, which can sometimes be inaccurate.
What the Results Show
The main finding was clear: eating a wider variety of foods strongly protected against type 2 diabetes. Men who ate the most diverse diets had a 44% lower risk of developing diabetes compared to men who ate the least diverse diets. Women showed a similar but slightly smaller benefit, with a 27% lower risk. This protective effect was consistent across the entire range of dietary diversity, meaning even small increases in variety helped. The researchers found that this benefit came from eating more different types of foods within healthy food groups, not from eating more total food. The effect was particularly strong for dairy products, which showed benefits in both men and women. Fruits provided extra protection for men, while vegetables, seaweeds, and mushrooms provided extra protection for women.
When researchers looked at specific food groups separately, they found that diversity within the dairy group was especially important for both sexes. This suggests that eating different types of dairy products, such as milk, yogurt, and cheese, may be more protective than eating just one type. The study also found that the protective effect of eating diverse foods came mainly from non-energy-dense foods, meaning foods that are filling but not high in calories, like vegetables and fruits. This is important because it shows the benefit isn’t just about eating more food overall.
Previous research has generally suggested that eating diverse diets is healthy, but the specific connection to type 2 diabetes prevention was not well understood. This study provides stronger evidence than most previous work because it followed people over a longer time period and used more detailed dietary information. The findings align with general nutrition guidelines that recommend eating a variety of fruits, vegetables, and dairy products, but this research quantifies exactly how much protection dietary diversity provides.
The study only included Korean adults, so the results may not apply equally to people of other ethnic backgrounds who have different traditional diets and genetic factors. All food information came from people’s memories and self-reports, which can be inaccurate. The study observed associations between diet and diabetes risk but cannot prove that diet diversity directly caused the lower risk, though the evidence strongly suggests this connection. Additionally, people who eat more diverse diets may also exercise more or have other healthy habits that contributed to their lower diabetes risk.
The Bottom Line
Eat a wide variety of foods from different groups, with special emphasis on dairy products, fruits, and vegetables. Try to include different types within each group rather than eating the same foods repeatedly. This approach is supported by strong evidence from this large, long-term study. The recommendation is appropriate for most adults, especially those concerned about diabetes risk.
Anyone interested in preventing type 2 diabetes should pay attention to this research, particularly people with family history of diabetes, those who are overweight, or anyone over 40. The findings are especially relevant for people of Korean descent, though the principles likely apply broadly. People already diagnosed with type 2 diabetes should consult their doctor before making major dietary changes.
The protective effects of dietary diversity likely develop gradually over months and years. You probably won’t notice changes in just a few weeks, but consistent eating of diverse foods should help reduce your diabetes risk over time. The study followed people for about 9 years, suggesting that long-term dietary habits matter most.
Frequently Asked Questions
Does eating different types of food help prevent type 2 diabetes?
Yes. A 2026 study of 16,666 adults found that people eating the most diverse diets had 27 to 44% lower diabetes risk. The protection came from eating different types of dairy, fruits, and vegetables rather than eating the same foods repeatedly.
What specific foods reduce diabetes risk the most?
Dairy products, fruits, and vegetables showed the strongest protective effects. Eating different varieties within each group matters more than eating large amounts of just one type. For example, rotating between different cheeses, yogurts, and milk provides more benefit than eating only one dairy product.
How much dietary variety do I need to see diabetes protection?
The study showed that higher diversity consistently provided more protection, with the greatest benefits in people eating the most variety. Even modest increases in variety helped, suggesting that any effort to diversify your diet contributes to diabetes prevention.
Can dietary diversity alone prevent type 2 diabetes?
Dietary diversity is one important factor, but type 2 diabetes prevention also involves maintaining a healthy weight, exercising regularly, and managing stress. This study shows that food variety is a powerful tool, but it works best combined with other healthy lifestyle habits.
Does this research apply to people outside Korea?
The study included only Korean adults, so results may vary for other populations with different genetics and traditional diets. However, the basic principle that eating diverse fruits, vegetables, and dairy products is healthy applies broadly across cultures.
Want to Apply This Research?
- Track the number of different food groups you eat each day, aiming for at least 5 to 7 different types. Count each distinct food type once per day, such as one dairy product, two vegetables, one fruit, one grain, and one protein source.
- Set a weekly goal to try one new food from each major food group. For example, if you always eat the same type of cheese, try a different variety. If you eat only carrots for vegetables, add broccoli or bell peppers. Use the app to log these new foods and build a habit of variety.
- Review your dietary diversity score weekly and monthly to identify which food groups you’re neglecting. Create a simple chart showing which types of dairy, fruits, and vegetables you’ve eaten, then work to expand that list over time. Set reminders to include at least one new food variety each week.
This research shows an association between dietary diversity and lower type 2 diabetes risk, but it does not prove that dietary changes alone can prevent diabetes in all individuals. People with a family history of diabetes, those who are overweight, or anyone concerned about their diabetes risk should consult with a healthcare provider or registered dietitian before making significant dietary changes. This information is not a substitute for professional medical advice, diagnosis, or treatment. If you have been diagnosed with type 2 diabetes or prediabetes, work with your healthcare team to develop a personalized nutrition plan.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.