Wellness Diabetes

Lower Your Chances of Diabetes With These Foods

New research shows eating fruits, vegetables, and whole grains are associated with a lower risk of developing type 2 diabetes. You’re not surprised, are you? Adding fruits and veggies has many health benefits, so it makes sense that they’d aid in diabetes-prevention too. However, research shows even small increases in fruits and vegetables can make a big difference.

The study

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).

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.

Researchers found that consuming whole grains could lower the risk of type 2 diabetes by 19%-21%.

What to eat

Okay, so if fruits, vegetables, and whole grains can prevent diabetes, what should you add to your diet?

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’s a little smaller than a tennis ball. So, eating an apple, peach, or a handful of carrots, will work.

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.

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.

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