As we age, the risk of developing type 2 diabetes increases.¹ While genetics and lifestyle play roles, diet is an incredibly powerful tool that older adults can wield to significantly reduce their risk. In Indonesia, where traditional diets often feature rice and sweet treats, understanding specific healthy eating strategies becomes even more crucial for diabetes prevention in this demographic.

One of the most fundamental shifts for older adults aiming to prevent diabetes is to prioritize whole, unprocessed foods. This means moving away from refined grains like white rice and white bread, and instead embracing whole grains such as brown rice, oats, quinoa, and whole wheat bread. These complex carbohydrates are digested more slowly, leading to a gradual rise in blood sugar rather than sharp spikes.² In the context of Indonesia, incorporating more local whole grains and tubers like sweet potato or cassava in moderation can be beneficial.

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