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4. Fruits, veggies & grains lower type 2 diabetes risk by 25%

      According to studies published at BMJ higher consumption of fruit, vegetables and whole grain foods are associated with a lower risk of developing type 2 diabetes. In one study a group of European researchers used an objective measurement which was a composite score of blood biomarkers of vitamin C and carotenoids to measure the amount of fruits and veggies eaten. The finding is based on 9,754 adults who developed new-onset type 2 diabetes on comparison with a group of 13,662 adults who remained free of diabetes during follow-up from among 340,234 participants who were taking part in the European Prospective Investigation into Cancer and Nutrition (EPIC)-InterAct study in eight European countries.

      The public health implication of the observation is that the consumption of even a moderately increased amount of fruit and vegetables among populations who typically consume low levels could help to prevent type 2 diabetes. After adjusting for lifestyle, social and dietary risk factors for diabetes, higher blood levels of each of vitamin C and carotenoids and their sum when combined into a “composite biomarker score” were associated with a lower risk of developing type 2 diabetes.

      The study observed that compared with people who had the lowest composite biomarker score, the risk in people whose biomarker score was in the top 20% of the population was 50% lower. The risk in those with biomarker scores between these two extremes was intermediate. The researchers calculate that every 66 grams per day increase in total fruit and vegetable intake was associated with about 25% lower risk of developing type 2 diabetes.

      In another study from the United States researchers examined associations between total and individual whole grain food intake and type 2 diabetes. Their findings are based on 158,259 women and 36,525 men who were free from diabetes, heart disease and cancer and were taking part in the Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-Up Study.

      The study results were that after adjusting for lifestyle and dietary risk factors for diabetes, participants in the highest category for total whole grain consumption had a 29% lower rate of type 2 diabetes compared with those in the lowest category.

      Both these studies underline the significance of the consumption of fruits, vegetables and whole grains into regular diet for a diabetes free healthy life.

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