Two recent studies found that an increased consumption of fruits, vegetables, and whole grains were associated with a lower risk of developing type 2 diabetes. One study focused on blood levels of vitamin C and carotenoids, which are more reliable indicators of fruit and vegetable intake than questionnaires. The researchers compared two groups of adults: one that recently developed type 2 diabetes and one that remained free of diabetes in follow-ups. It was found that higher blood levels of vitamin C and carotenoids were associated with a lower risk of type 2 diabetes. This means that for every 66-gram increase in total fruit and vegetable intake per day, which is equal to about one small apple or 2/3 cup of frozen vegetables, the risk of developing type 2 diabetes could decrease by 25%. The researchers suggested that even a moderately increased consumption of fruits and vegetables among those who don’t commonly consume them can help reduce the risk of developing type 2 diabetes.
In the other study, researchers focused on whole grains and their relation to type 2 diabetes. Those that consumed the highest amounts of whole grains had a 29% lower risk of type 2 diabetes compared to those who ate the least amount of whole grains. However, more isn’t always better. Benefits from the consumption of whole grains in preventing type 2 diabetes plateau at about 2 servings of whole grains and half a serving of whole grain breakfast cereal per day.
Since both of these studies are observational, they don’t give definite answers. However, the findings support the current recommendations to increase fruit, vegetable, and whole grain intake to prevent type 2 diabetes.
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