Diabetes in your genes? Your plate and your feet still have a say

Having a high genetic risk of type 2 diabetes does not mean the condition is inevitable. New research suggests that eating less ultra-processed food and staying physically active may substantially lower the risk, even among people who are genetically more vulnerable.

Researchers analysed data from 56,964 UK Biobank participants and followed them for an average of 7.8 years. During that time, 926 people developed type 2 diabetes.

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The study found that every 10% increase in ultra-processed food as a share of total food weight was linked to a 7% higher risk of developing the disease. By contrast, people who achieved at least 150 minutes of moderate-to-vigorous physical activity each week had a 39% lower risk.

Brisk walking, cycling, hiking and energetic gardening can all count towards that target.

The strongest message came from looking at diet and exercise together. Among people with high genetic susceptibility, combining lower ultra-processed food intake with recommended levels of physical activity was associated with a 49% lower risk of type 2 diabetes.

Researchers stress that this was an observational study, so it cannot prove cause and effect. Still, the findings reinforce a reassuring point: genes matter, but everyday choices may also make a meaningful difference.

Source: European Association for the Study of Diabetes (EASD) 2026