Research Adds Fruits, Vegetables, and Grains to Your Diet to Reduce Your Risk of Type 2 Diabetes by 25%

Most studies use questionnaires to quiz study participants what they eat and when. As a result, most nutrition studies are subject to the whims of human recollection.

However, a group of European researchers have used objective measurements-a composite score of blood biomarkers for vitamin C and carotenoids (dark pigments in fruits, vegetables, yellow, red, and green)-using fruits and I measured the intake of vegetables.

The study compared approximately 10,000 adults with newly-onset type 2 diabetes with a group of approximately 14,000 adults who were alive without diabetes. All participated in the European Prospective Survey on Cancer and Nutrition (EPIC)-InterAct study in eight European countries.

The study found that eating 66 grams of fruits and vegetables each day had a 25% lower risk of developing type 2 diabetes.

It’s not very much-more than 1/3 cup of either fruit or vegetables.

“The public health impact of this observation is that even among people who normally consume low levels, the consumption of even moderately increased amounts of fruits and vegetables can help prevent type 2 diabetes.” The study said.

“It should be noted that these findings and other available evidence suggest that intake of fruits and vegetables, but not vitamin supplements, is potentially beneficial in preventing type 2 diabetes.”

Whole grains are good except for popcorn

of Second study The questionnaire was used to measure whole-grain intake in more than 158,000 women and nearly 37,000 men who participated in a nurse health survey, a nurse health survey II, and a healthcare worker follow-up study. .. All three studies have long followed the health of Americans without diabetes, heart disease and cancer.

Foods and ingredients that are considered whole grains include whole wheat and whole wheat flour, whole wheat and whole oat flour, whole wheat and whole corn flour, whole rye and whole rye flour, whole barley and burger. , Buckwheat flour, brown rice flour and brown rice flour, popcorn, amaranth, plantain.

The results show that eating more than 2 servings a week of oatmeal reduced the risk of diabetes by 21%, the risk of bran by 15%, and the risk of brown rice and wheat germ by 12%. One month.

Eating 1 serving or more of whole grain cold breakfast cereals reduced the risk of diabetes by 19% and the same amount of thick bread by 21%, compared to less than 1 serving each month.

Even after adjusting for body mass index, other lifestyles, and dietary risk factors for diabetes, these statistics remain true, the study said.

On average, people who ate the most whole grains (about 4 to 6 servings a week) had a 29% lower incidence of type 2 diabetes than those who ate less than 1 serving a month.

Every day, the reduced risk reached a plateau with about 2 servings per day for total whole grain intake and half a day serving for whole grain cold breakfast cereals and dark bread ..

However, one grain was adversely affected: popcorn. The study found that eating more than one cup of popcorn per day increased the incidence of type 2 diabetes. The effect only occurred when eating one or more full servings.

While popcorn as a whole grain is relatively high in fiber and fills us up, Americans often eat popcorn with a lot of salt and butter, and sometimes sugar and cheese, which is a healthy property. Researchers pointed out that this could decrease. In addition, most Americans buy microwaves, household pops, or ready-to-eat “super-processed” versions, rather than popping from wholemeal.

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