Fruits, Vegetables and Whole Grains: Great for Reducing Type 2 Diabetes

Two recent studies presented that fruits, vegetables, and whole-grain foods are great contributors to the reduction of risk in terms of developing diabetes, specifically type 2 diabetes.

Reports have indicated, diabetes impacts roughly 10 percent of the US population, and over a million Americans are diagnosed every day with this particular condition.

Besides, while past studies suggested particular patterns of diet can lower the risk of developing type 2 diabetes, these new said new research validates such notion.

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Vitamin C for Lower Occurrence of Diabetes

Health and nutrition reports have it that, first research with a focus on fruits and vegetables, "Used plasma vitamin C and plant pigments" found in blood samples gauges of intake of both fruits and vegetables.

Instead of the more traditional questionnaire for food-frequency to examine dietary intake, the researchers opted for the use of blood samples to prevent errors in measurement and recall bias.

Since vitamin C and carotenoids or plant pigments exist in a lot of fruits and vegetables, they are said to "have served objective markers" of intake of the said nutritious foods. 

The first study also presented that people who are not eating fruit- and vegetable-rich diet are more likely not to take adequate carotenoids and vitamin C, as well, and this, the researchers explained, "Would be revealed in their levels of plasma."

Following an assessment of data from almost 10,000 respondents who had newly developed type 2 diabetes, and nearly 14,000 people who do not have diabetes, study authors determined, the higher certain carotenoids vitamin C's plasma levels, the lower there is the occurrence of diabetes.

As a result, the data suggested that a diet full of "modestly higher" consumption of fruit and vegetables is a contributor to the prevention of development and progression of type 2 diabetes.

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Whole Grain's Contribution to Lowering Risk of Diabetes

Researchers in the second study concentrated on the link between intake of whole grain and risk of type 2 diabetes.

The study indicated that whole grains are "foods rich in antioxidants, fiber, and B-vitamins." They also comprise foods such as popcorn, brown rice, and whole-grain bread, among others.

Utilizing data from more than 155,000 women and over 36,000 men who had type 2 diabetes, cancer, or heart ailment when the research started, researchers examined the link between intake of whole grain and the occurrence of type 2 diabetes for four consecutive years.

As a result, respondents who ate the most whole-grain amounting to one or more servings a day had a percentage of at least 29 percent lower type 2 diabetes rates than those in the group with the most moderate whole grain intake, amounting to less than a serving each month.

 For instance, based on the second study, whole grain cold breakfast like dark bread and cold breakfast do not provide much probability of reduced risk of type 2 diabetes following daily servings of 0.5 per day.

Furthermore, while the popcorn is found to have the ability to provide a protective impact, the study also presented that the food may increase "the risk of type 2 diabetes" if consumption exceeds more than one serving each day.

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