Including these 2 food groups in your diet can reduce diabetes risk by 50%

Collectively,  type 1 and type 2 diabetes affect about 10% of people in the US (30.3 million).

Sufferers with type 1 disease are unable to properly regulate the amount of glucose in their blood.

Type 2 diabetes refers to a condition that makes patients incapable of producing insulin-a hormone responsible for helping our cells convert blood glucose into energy.

Clinical therapeutics have come along way for both, but most medical experts still privilege the preemptive nature of dietary factors with respect to the development of type 2 diabetes.

According to a new study published in the BMJ journal habitually consuming fruit and vegetables can reduce one’s risk of developing type 2 diabetes by as much as 50%.

Although blood biomarkers associated with high fruit and vegetable intake yielded more conclusive results than advantages linked to the food groups themselves,  a series of recent studies have corroborated the findings featured in this latest one.

In an effort to support their hypothesis, the authors recruited  9,754 participants with incident type 2 diabetes, alongside a subcohort comprised of 13 662 individuals from the European Prospective Investigation into Cancer and Nutrition (EPIC) cohort of 340 234 participants: EPIC-InterAct case-cohort study over the course of ten years.

Subsequent blood work indicated a strong link between each participants’ risk of developing Type 2 diabetes and their blood levels of vitamin C and carotenoids (pigments found in colorful vegetables, such as carrots and tomatoes).

High concentrations of vitamin C and carotenoids are instructive biomarkers of the amount of fruit and vegetables a person regularly consumes.

More specifically, every 66 gram (2.3 ounces) increase in fruit and vegetable consumption correlated with a 25% lower risk of developing type 2 diabetes.

“In a multivariable-adjusted model, higher plasma vitamin C was associated with a lower risk of developing type 2 diabetes. A similar inverse association was shown for total carotenoids. A composite biomarker score (split into five equal groups), comprising vitamin C and individual carotenoids, was inversely associated with type 2 diabetes,” the authors wrote in the new paper. “These findings indicate an inverse association between plasma vitamin C, carotenoids, and their composite biomarker score, and incident type 2 diabetes in different European countries. These biomarkers are objective indicators of fruit and vegetable consumption, and suggest that diets rich in even modestly higher fruit and vegetable consumption could help to prevent development of type 2 diabetes.”

The American Diabetes Association, a person with type 2 diabetes should adhere to a diet that resembles a vegetarian or a vegan diet,  the Mediterranean diet has also been studied to mitigate symptoms accredited with the metabolic disorder.

A diet rich in fruits and vegetables like the blue zone or the Mediterranean Diet provides folate, vitamin C and potassium, each of these contributes in their own way to metabolic regulation in the human body.

“Guidelines on what to eat for people with type 2 diabetes include eating low glycemic load carbohydrates, primarily from vegetables, and consuming fats and proteins mostly from plant sources,  Erica Oberg, ND, MPH explained. “Refined sugars, processed carbohydrates, trans fats, high-fat animal products, high-fat dairy products, high fructose corn syrup, artificial sweeteners, and any highly processed food.”