So while diabetes is well understood to be seriod, what is less commonly understood is the degree to which diet and lifestyle can affect individual risk of developing type 2 diabetes. While genetic factors such as ethnicity and family history play a large role, what you eat (and how much of it) is the arguably the single biggest factor in whether you will develop diabetes as an adult.

“Unhealthy eating is the prime risk factor for the development of type 2 diabetes,” says Dr. David Cavan, Head of Policy and Programmes at the International Diabetes Federation. “We can think certainly of all the foods we recognize as unhealthy, specifically all those high-fat, high-sugar foods that are so prevalent in modern day society, not just in westernized countries, but also increasingly in other parts of the world as well: fast food, hamburgers, fries, sugar-sweetened beverages.”

The dangers of drinking your calories

Sugary beverages in particular pose a major hazard, with recent studies showing a direct connection between consuming as few as two servings of sweetened beverages per day and an increased risk of diabetes. “And it’s not just soft drinks,” says Dr. Jan Hux, Chief Science Officer at the Canadian Diabetes Association. “That’s something that surprises people. Somebody who used to drink a lot of cola may switch to blended iced coffee drinks, but not know that all the flavour in those drinks comes from a sugary syrup that can deliver nearly as much sugar to the body as you would get from a soft drink.”

“While most people are aware that french fries from fast food outlets are unhealthy because they are high in fat and salt, they might not realize that they also contain quite a lot of sugar."

With sugar being the prime culprit in unhealthy diets that can lead to increased diabetes risk, it’s very important that people be aware of just how much sugar they are getting in their diet, whether in their beverages or in other foods. “Sugar is often hidden in places you wouldn’t expect it,” explains International Diabetes Federation CEO Dr. Petra Wilson. “While most people are aware that french fries from fast food outlets are unhealthy because they are high in fat and salt, they might not realize that they also contain quite a lot of sugar. Their golden colour in fact comes from the fact that they have a sugar syrup coating before they are fried.”

You can’t eat well without knowing what you’re eating

The single best way to control the amount of sugar and other unhealthy ingredients in your diet is to prepare your food yourself. This is why so many diet recommendations focus on cutting out prepackaged food in favour of whole foods prepared from fresh ingredients, particularly fruits, vegetables, and whole grains.

Of course, a healthy diet doesn’t necessarily mean cutting out sugar entirely. As with all things, the key is in moderation. Moderation also means focusing on the most important aspect of any healthy diet: portion control. “We’ve been eating a lot of these foods for thousands of years,” says Dr. Cavan. “In themselves they’re not harmful, it’s when they are eaten to excess. That’s why portion control is a very important message.”

For those with diabetes, following these guidelines for a healthy diet becomes one of the three pillars of their treatment, alongside exercise and medication. For those without the disease however, especially those at increased genetic risk, a healthy diet is just as vital. Prevention is always better than cure.