Scientists studied nearly 1,700 adults to understand how the foods we eat can change how our genes work, which affects our body’s ability to control blood sugar. They found that eating certain foods like brown rice, wheat germ, and dairy products can turn on genes that help control blood sugar better. On the flip side, drinking alcohol and sugary drinks can turn on genes that make blood sugar control harder. This research suggests that personalized eating plans based on a person’s genetic makeup might help prevent diabetes and other health problems.

The Quick Take

  • What they studied: How different foods and lifestyle habits change the way our genes work, specifically looking at genes that control blood sugar levels
  • Who participated: 1,684 healthy adults between ages 57-75 from a long-term health study, plus 945 additional adults from another study to confirm the findings
  • Key finding: Specific foods like brown rice, wheat germ, and dairy products activate genes that help your body control blood sugar better, while alcohol and sugary drinks activate genes that make blood sugar control worse
  • What it means for you: The foods you eat don’t just provide calories—they actually switch genes on and off that affect your health. Choosing the right foods might help prevent diabetes, especially if you’re at risk. However, this research is still new, and you should talk to your doctor before making major diet changes.

The Research Details

Researchers looked at DNA samples from nearly 1,700 middle-aged and older adults who didn’t have diabetes. They checked which genes were ’turned on’ or ’turned off’ in each person’s cells, then compared this to what those people ate and their lifestyle habits. They used detailed food questionnaires to track eating patterns and measured blood sugar control using a standard test called HOMA-IR. To make sure their findings were real, they repeated the study with almost 1,000 different people from another research group.

The scientists used advanced computer analysis to find connections between specific foods and specific gene changes. They were very careful to account for other factors that might affect genes, like age, sex, and exercise habits. They also checked their work multiple times to make sure they weren’t finding false connections by accident.

This type of research is important because it helps explain how food affects our health at the deepest level—our genes. For years, doctors knew that certain foods were healthier than others, but they didn’t fully understand why. This study shows the actual biological pathway: food → gene changes → better or worse blood sugar control. Understanding this mechanism helps scientists develop better, more personalized health recommendations.

This study is well-designed because it used two different groups of people to confirm findings, which is a gold standard in research. The researchers carefully controlled for other factors that might affect results. However, this is observational research, meaning they tracked what people naturally ate rather than assigning them to specific diets. The study also focused on older adults, so findings might not apply equally to younger people. The sample size is large enough to find real patterns, which strengthens confidence in the results.

What the Results Show

The researchers found 35 specific locations in our DNA that are connected to blood sugar control. Of these, 13 were directly linked to what people ate. Three foods showed particularly strong protective effects: brown rice activated a gene (DHCR24) that helped lower blood sugar problems; wheat germ activated a gene (EFNB3) with similar benefits; and dairy products activated a gene (CPT1A) that also improved blood sugar control.

On the negative side, three things made blood sugar control worse: low-calorie cola drinks, alcohol, and a type of fat called palmitoleic acid all activated genes that increased blood sugar problems. The effects were small but consistent and statistically significant, meaning they’re unlikely to be due to chance.

The study confirmed these findings in a second group of nearly 1,000 people, which strengthens confidence that these connections are real. Interestingly, the genes affected by diet are involved in important body processes like cholesterol production and cell communication, suggesting that food affects our health through multiple biological pathways.

The research highlighted that the DHCR24 gene, which controls cholesterol production in the body, might be a particularly important target for dietary interventions. This suggests that managing cholesterol through diet might work partly by changing how this gene functions. The study also found that different people might respond differently to the same foods based on their genetic makeup, supporting the idea of personalized nutrition.

This research builds on decades of studies showing that certain foods help prevent diabetes. What’s new is identifying the specific genetic mechanisms involved. Previous research showed that whole grains, dairy, and avoiding alcohol are healthy choices; this study explains part of why at the genetic level. The findings align with existing nutritional science but add a new layer of understanding about how food literally changes our genes.

The study only looked at older adults (57-75 years old), so results might not apply to younger people. The research is observational, meaning people chose their own diets, so we can’t be 100% certain that the foods caused the gene changes rather than something else. The study also measured gene changes at one point in time, so we don’t know how long these changes last or how quickly they happen. Finally, while the gene changes were connected to blood sugar control, the actual health impact of these changes needs further study.

The Bottom Line

Based on this research (moderate confidence level): Consider eating more whole grains like brown rice, include wheat germ in your diet, and consume dairy products regularly if you’re concerned about blood sugar control. Limit alcohol consumption and avoid sugary drinks, especially diet sodas. These recommendations align with general healthy eating advice and are supported by this new genetic evidence. However, these findings are most relevant for older adults and should be personalized based on your individual health situation.

This research is most relevant for people over 50, especially those with family history of diabetes, prediabetes, or metabolic problems. It’s also interesting for anyone curious about how food affects health at a genetic level. People already following a healthy diet with whole grains, dairy, and limited alcohol are likely already benefiting from these gene-protective effects. This research is NOT a substitute for medical advice—talk to your doctor before making major diet changes, especially if you take medications.

Gene changes can happen relatively quickly—within days to weeks of dietary changes—but the health benefits (like improved blood sugar control) typically take several weeks to months to become noticeable. You might not feel any difference at first, but your body’s internal processes are changing. For lasting benefits, these dietary changes need to become permanent habits.

Want to Apply This Research?

  • Track daily intake of whole grains (especially brown rice), wheat germ, dairy products, and alcohol. Measure fasting blood sugar or HOMA-IR levels monthly if possible through your doctor. Create a simple scoring system: +1 point for each serving of whole grains, +1 for dairy, -1 for each alcoholic drink, -1 for sugary drinks.
  • Set a specific goal like ’eat brown rice instead of white rice 3 times per week’ or ‘add wheat germ to breakfast 4 times per week.’ Use the app to log these foods and get reminders. Track your blood sugar numbers if you have access to testing, and note any changes in energy levels or how you feel.
  • Check in monthly on your food choices and any available blood sugar measurements. Look for patterns over 3-month periods rather than daily fluctuations. If using a continuous glucose monitor or regular blood tests, track trends over time. Share results with your doctor to see if dietary changes are having the desired effect on your actual blood sugar control.

This research identifies genetic mechanisms linking diet to blood sugar control but does not constitute medical advice. The findings are based on observational data in older adults and may not apply to all populations. Before making significant dietary changes, especially if you have diabetes, prediabetes, or take medications affecting blood sugar, consult with your healthcare provider or registered dietitian. This study suggests associations between foods and gene activity but does not prove that dietary changes will prevent or treat diabetes. Individual responses to dietary interventions vary based on genetics, overall health, and other factors.