Something so simple that it's hard to believe it's true – yet research confirms it time and time again. We are talking about milk and yogurt. Yes, you heard it right. Two products that not long ago reigned on our grandmothers' tables are now scientifically proven to help prevent type 2 diabetes. And this is not just empty talk – it is based on solid data from more than 175 different studies!

To help you understand better, let us first explain the essence of the issue – what does type 2 diabetes actually mean? Well, 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. It's about our body no longer being able to properly use the hormone insulin, which regulates how much sugar (glucose) circulates in the blood. When this mechanism stops working, sugar remains where it shouldn't be – and slowly but steadily starts damaging internal organs. It can affect the heart, eyes, nerves, and even lead to amputations and blindness.

The World Health Organization estimates that there are already over 460 million people worldwide with this disease – and the number is rapidly increasing. In the UK, according to data from 2022, there were as many as 4.5 million people living with type 2 diabetes, and in the USA, a staggering 34.2 million. In Slovenia, the official number is around 135,000, but doctors believe that there are many more actual cases, as many people do not yet recognize the disease.

Therefore, we were delighted by a recent publication by Italian researchers. They found that 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 to that, the risk is further reduced 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 contain plenty of nutrients, such as calcium, potassium, magnesium, proteins, as well as various bioactive substances (these are beneficial substances that trigger positive effects in the body). Especially interesting are probiotics, mainly found in yogurts – these are friendly bacteria that ensure our intestinal flora (bacteria in the gut) is balanced. And healthy gut flora plays a crucial role in regulating blood sugar.

On the other hand, we have red and processed meats. You know, those bacon, hot dogs, sausages, as well as beef, pork, and lamb. Consuming them excessively does the body a disservice. An 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) are even more dangerous – with a 30 percent higher risk!

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

Therefore, it's not surprising that researchers advise opting for gentler protein sources – fish, eggs, legumes. Fish are particularly beneficial as they contain omega-3 fatty acids, which play a protective role for the heart and blood vessels. Eggs are a nutritional powerhouse – they contain almost all vitamins (except vitamin C), plenty of proteins, and antioxidants. And most importantly – consuming one egg a day had no impact on increased diabetes risk.

It's also interesting that high-fat dairy products, such as cheese, butter, or cream, did not have such a pronounced impact – neither positive nor negative. In the 175 studies analyzed by researchers, no significant connection was found in consuming 30 grams of cheese daily or 200 grams of full-fat dairy products. Still, overindulging in fatty dairy products can affect weight, which indirectly influences diabetes development.

In this regard, let's remember the words of ancient herbalists who said: Everything is medicine – if taken in moderation. Everything is poison – if taken excessively.

When it comes to grains, fruits, and vegetables – there is no doubt. Whole grains, legumes, leafy greens, and fresh fruits are the foundation of a healthy diet. These foods are rich in fiber, which helps regulate blood sugar. Fiber acts like a sponge, slowly releasing sugar into the blood, thus avoiding rapid spikes that are dangerous for diabetes.

For instance, if you eat a cup of cooked oatmeal – about 150 grams – in that cup, there are roughly 4 grams of fiber, which is already a fifth of an average adult's daily needs! Add a few apple slices and a spoon of yogurt – and you have a breakfast that is not only good but also protective against disease.

It is also important to be aware of how diet affects our everyday life. When we get diabetes, it's not just us who are affected – the whole family suffers. In Slovenia, healthcare spends over 85 million euros every year just on treating diabetes and its complications. In addition, patients also lose out on quality of life – fatigue, blurred vision, frequent urination, slow wound healing... All of this can be prevented with some daily decisions.

Lastly, if milk or yogurt don't suit you – due to lactose intolerance (the inability to digest milk sugar) – you can opt for fermented products or plant-based alternatives enriched with calcium. Fermentation of dairy products often reduces the amount of lactose, making them easier to digest. Moreover, fermented dishes were also considered in traditional medicine as live foods that rejuvenate body and spirit.

If you're wondering how to start – let it be tomorrow morning. Pour yourself a glass of milk. Or prepare homemade yogurt with a spoon of honey and some nuts.