Skip to main content

Natural Awakenings North Central New Jersey

Eat Fruit, Veggies and Whole Grains to Lower Diabetes Risk

Fruits Vegetables Whole Grains

Brooke Lark/Unsplash.com

The risk of diabetes can be slashed by loading a plate with fruit, veggies and whole grains, suggests two new studies in The British Medical Journal. European researchers measured fruit and vegetable consumption by testing the blood levels of vitamin C and carotenoids, the pigments found in colorful produce, in 9,754 people with Type 2 diabetes and 13,662 people free of the condition. They found that each average daily intake of 66 grams of fruit and vegetables (about one-third of a cup) reduced diabetes risk by 25 percent. The top fifth of fruit-and-veggie eaters had half the risk of diabetes compared to those that rarely ate produce. In a second study, American researchers using population research with more than 200,000 participants found those that ate the most whole grains had a 29 percent lower rate of Type 2 diabetes compared to those that ate the least amount. Eating one or more servings per day of whole-grain, cold breakfast cereal lowered  the risk by 19 percent; dark bread lowered it 21 percent. Eating two or more servings per week of oatmeal lowered risk 21 percent; bran, 15 percent; and brown rice and wheat germ, 12 percent.
Upcoming Events Near You

No Events in the next 182 days.

Sign Up For Our Free Digital Magazine!
Apple Seeks 2030 Carbon Neutrality
Improve Exercise and Recovery with Avocados and Beets
Learn More About Natural Awakenings
Follow Us On Facebook