New research shows eating fruits, vegetables, and whole grains are associated with a lower risk of developing type 2 diabetes. You\u2019re not surprised, are you? Adding fruits and veggies has many health benefits, so it makes sense that they\u2019d aid in diabetes-prevention too. However, research shows even small increases in fruits and vegetables can make a big difference.<\/p>\n
The study included 9,754 adults who developed new-onset type 2 diabetes and compared them to a diabetes-free group. The scientists looked at the association between blood levels of vitamin C and carotenoids, which is found in the body when a person consumes fruits and vegetables. (Researchers say this measurement is more accurate than asking a patient to fill out a questionnaire).<\/p>\n
After making adjustments for lifestyle, the researchers found that a daily increase of 66 grams of fruits and vegetables was associated with a 25% lower risk of developing type 2 diabetes.<\/p>\n
Researchers found that consuming whole grains could lower the risk of type 2 diabetes by 19%-21%.<\/p>\n
Okay, so if fruits, vegetables, and whole grains can prevent diabetes, what should you add to your diet?<\/p>\n
When it comes to fruits and vegetables, you need to increase your intake by 66 grams. That equates to eating a fruit or vegetable that\u2019s a little smaller than a tennis ball. So, eating an apple, peach, or a handful of carrots, will work.<\/p>\n
When it comes to whole grains, researchers suggest eating one to two servings a day. Try adding a whole-grain cereal to your breakfast or make a sandwich on dark bread.<\/p>\n
By making these small additions to your diet, you could prevent the onset of diabetes. Adding a little exercise to your routine can also help, but work on small changes to make sure they stick.<\/p>\n","protected":false},"excerpt":{"rendered":"
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