It’s something so simple, it’s hard to believe it’s true – yet research confirms it again and again. We’re talking about milk and yogurt. Yes, you heard right. Two products that not long ago were a staple on our grandmothers’ tables are now scientifically proven to help prevent type 2 diabetes. And this isn’t just empty talk – it’s backed by solid numbers from more than 175 different studies!

To help you understand better, let’s first go over the essence of the problem – what does type 2 diabetes actually mean? This type of diabetes develops slowly and quietly. People often don’t even know they have it. That’s why it’s also called the silent killer. Essentially, our body can no longer properly use the hormone insulin, which regulates how much sugar (glucose) circulates in the blood. When this doesn’t work anymore, sugar stays where it shouldn’t – and slowly but steadily starts to damage internal organs. It can affect the heart, eyes, nerves, even cause amputations and blindness.

The World Health Organization estimates that more than 460 million people worldwide already have this disease – and the number is rising rapidly. In the United Kingdom, data from 2022 suggests that 4.5 million people were living with type 2 diabetes, while in the USA, the number is as high as 34.2 million. In Slovenia, the official figure is about 135,000, but doctors believe the real number is significantly higher – since many people haven’t even recognized the disease yet.

That’s why a recent publication from Italian researchers made us very happy. They found that even just one glass of milk a day – about 200 grams – can reduce the risk of developing type 2 diabetes by 10 percent. And if we add 100 grams of yogurt daily, the risk drops by an additional 6 percent!

This means that with two simple habits – a glass of milk in the morning and a cup of yogurt in the afternoon – we can do more for our health than we might think.

Why is milk so effective? Dairy products are full of nutrients such as calcium, potassium, magnesium, proteins, and various bioactive substances (these are beneficial compounds that trigger positive effects in the body). Probiotics are especially interesting and are mainly found in yogurts – these are friendly bacteria that keep our gut flora (the bacteria in our intestines) in balance. And a healthy gut flora plays a key role in regulating blood sugar.

On the other hand, we have red and processed meats. You know, bacon, hot dogs, salami, as well as beef, pork, and lamb. If we eat too much of these, we do quite the opposite for our body. The Italian study showed that 100 grams of red meat per day increases the risk of type 2 diabetes by 22 percent, while 50 grams of processed meat (which is less than two slices of bacon) is even more dangerous – a 30 percent higher risk!

Why is this so? Red and processed meats contain saturated fats and iron, which affect cells’ sensitivity to insulin. They also contain nitrates and nitrites added as preservatives – these can damage the pancreas, the main insulin producer in the body.

So, it's no wonder researchers recommend choosing gentler sources of protein – fish, eggs, legumes. Fish are particularly beneficial since they contain omega-3 fatty acids, which play a protective role for the heart and blood vessels. Eggs are a nutritional powerhouse – containing nearly every vitamin (except vitamin C), lots of protein, and antioxidants. And most importantly – eating one egg a day showed no impact on increased risk for diabetes.

It's also interesting that high-fat dairy products, like cheese, butter, or cream, didn’t have such a clear influence – neither negative nor positive. In the 175 studies analyzed, researchers didn’t find a significant connection with consuming 30 grams of cheese daily or 200 grams of full-fat dairy. Still, excessive intake of fatty dairy products can affect weight, which indirectly impacts the development of diabetes.

This brings to mind the wisdom of old herbalists: Everything is medicine – if it’s in small amounts. Everything is poison – if there’s too much of it.

As for grains, fruits, and vegetables – there’s no doubt. Whole grains, legumes, leafy greens, and fresh fruits form the basis of a healthy diet. These foods are full of fiber, which helps regulate blood sugar. Fiber acts like a sponge, slowly releasing sugar into the blood, helping to avoid the spikes that are dangerous for diabetes.

For example, if you eat a bowl of cooked oatmeal – that's about 150 grams. This bowl contains around 4 grams of fiber, which is already a fifth of the daily requirement for an average adult! Add some apple chunks and a spoonful of yogurt – and you already have a breakfast that is not only tasty – but also protects against disease.

It’s important to recognize how our diet affects everyday life. When we get diabetes, it’s not only us who suffer – the whole family is affected. In Slovenia, healthcare spends more than 85 million euros annually just on treating diabetes and its complications. Besides that, patients also lose quality of life – fatigue, blurred vision, frequent urination, slow healing of wounds … All of this can be prevented with a few daily choices.

And finally: if milk or yogurt doesn’t suit you – because of lactose intolerance (which is the inability to digest milk sugar) – you can choose fermented products or plant-based alternatives fortified with calcium. Fermentation often reduces the amount of lactose in dairy products, making them easier to digest. And even in traditional medicine, fermented foods were considered living foods, which rejuvenate the body and mind.

If you are wondering how to start – let it be tomorrow morning. Pour yourself a glass of milk. Or make some homemade yogurt with a spoonful of honey and a few nuts.