On Wednesday, July 8, the British Medical Journal published twin studies explaining a diet that can lower the risk of getting type 2 diabetes. This diet consists of whole-grain foods, fruits, and vegetables.
The first study reviewed plasma biomarkers, or indicators in the bloodstream, of vitamin C and carotenoid levels. Carotenoids are the various pigments of fruits and vegetables that are antioxidants and enhance the immune system.
The sum of vitamin C and carotenoid levels resulted in what the researchers called a composite biomarker score. The adults were assessed after an adjustment in diet, lifestyle, and social risk factors.
Prevention of Type 2 Diabetes
As a result, the top 20% of people with a high biomarker score was lowered by 50% due to a modest increase in consumption of fruits and vegetables. The team calculated that a 66-gram per day increase of consumed fruits and vegetables would amount to a 25% lower risk of developing type 2 diabetes.
"It should be noted that these findings and other available evidence suggest that fruit and vegetable intake, rather than vitamin supplements, is potentially beneficial for the prevention of type 2 diabetes," the authors wrote. Some of the best fruits and vegetables to help lower blood sugar levels include green peas, broccoli, carrots, leafy greens, berries, avocados, and citrus.
Adding extra portions of fruits and vegetables makes a significant difference and is more effective than the typical dietary questionnaires. The authors wrote, "Previous research studies have typically used dietary food frequency questionnaires to assess fruit and vegetable intake, which are subject to measurement error and recall bias."
The second study linked the risk of developing type 2 diabetes to the consumption of whole-grain food. These include whole oats, rice, corn, whole wheat bread, and other unprocessed grains.
The team analyzed data from 150,000 women and 36,000 men who were part of the Nurses' Health Study, Nurses' Health Study II, and Health Professionals Follow-Up Study, and those who did not have diabetes. After several years of follow-up, around 18,000 adults developed type 2 diabetes.
After an adjustment in diet and lifestyle, "participants in the highest category for total whole grain consumption had a 29% lower rate of type 2 diabetes compared with those in the lowest category," noted the study. The researchers discovered that consuming at least one serving of whole-grain foods resulted in a 20% lower risk of developing type 2 diabetes.
Other whole grains were also assessed in the study, such as oatmeal, bran, and brown rice. Consuming at least two servings a week of these three grains resulted in a 12% to 21% lower risk of developing type 2 diabetes.
Both studies concluded that a modestly higher intake of fruits, vegetables, and whole grains makes a significant difference in lowering the risk of developing type 2 diabetes. Moreover, this healthier diet also helps reduce the risks of obesity, cardiovascular disease, and some cancers.
