Fruit and veg boost can halve your risk of diabetes
Modest change in diet could offer massive health benefits, say experts
THE equivalent of eating four broccoli spears, two bananas, a large handful of cherry tomatoes and a portion of strawberries every day can halve the risk of developing Type 2 diabetes, a study has found.
As an indicator of daily fruit and vegetable intake, researchers compared vitamin C levels in the blood of 9,754 Type 2 diabetics who took part, along with 13,662 people free of the condition. They also tested for blood levels of carotenoids; the plant pigments that give some fruit and vegetables their bright colours.
The volunteers were then categorised into five groups based on their blood “biomarker” levels, with the lowest group typically eating 274g of fruit and vegetables per day while the highest consumed around 508g.
Those in the latter group – eating the equivalent of four broccoli spears, two bananas, 10 cherry tomatoes and seven strawberries a day – had up to a 50 per cent reduced risk of diabetes compared to those with the lowest intakes.
Even those who ate less than 508g a day could lower their risk of diabetes by eating modest amounts more than they already have, researchers said.
The international study, published in the British Medical Journal, was led by the University of Cambridge, and involved participants from seven European countries in addition to the UK, with ages from 20 to 79.
Its results confirm the suggestion that small lifestyle adjustments such as healthier diets can significantly reduce the chance of developing Type 2 diabetes.
Prof Nita Forouhi, the study’s lead author, told The Daily Telegraph: “Though the benefits of fruit and veg consumption have been promoted for decades in the ‘five-a-day’ message; in the past there has been uncertainty about their role for the prevention of Type 2 diabetes. Our study, using objective blood markers of fruit and veg intake, shows that even a small increase in the amount of fruit and veg in the diet can help to reduce the risk of Type 2 diabetes.” An estimated 4.7 million Britons have diabetes, with nine in 10 of them having Type 2, which can lead to blindness, heart disease and kidney failure but is largely preventable.
It occurs when the pancreas does not produce enough insulin or the body cannot effectively use the glucose-regulating hormone. Experts believe fibre-rich vegetables can help reduce the chances of developing the condition, as they help slow the absorption of sugars into the bloodstream, aid digestion and increase feelings of fullness.
Weight gain is, however, the single biggest risk for Type 2 diabetes, raising the chance of developing it sixfold, according to University of Copenhagen researchers. Scientists say a balanced healthy lifestyle is the best way to delay or prevent developing the condition.
Researchers in the study found those who ate 508g of fruit and vegetables daily had a 50 per cent fall in Type 2 diabetes risk.
According to NHS fruit and vegetable portion guidelines, eating 508g (17.9oz) of fruit and vegetables is roughly the equivalent of consuming four broccoli spears (two portions equals 160g/5.6oz); two average bananas (160g/5.6oz); 10 cherry tomatoes (approximately one portion equals 114g/4oz); and seven strawberries (a portion equals 80g/2.8oz) – making a total of 514g.