Fresh Fruit & Leafy Vegetables Reduce Type-2 Diabetes Risk
Fresh fruit and green leafy vegetables such as spinach, silver-beet, and lettuce reduce the risk of developing type-2 diabetes while high consumption of fruit juice may increase type-2 diabetes risk according to a new study published in the journal Diabetes Care.
The researchers analyzed data from 71,346 healthy female nurses between the ages of 38 and 63 over an 18 year period between 1984 and 2002. Over the study period, 4,529 new cases of diabetes were diagnosed.
The researchers found that for each 3-serving increase in fruit consumption per day resulted in an 18% decreased risk of developing diabetes. While vegetables consumption as a whole was not associated with a decrease in diabetes risk, consumption of green leafy vegetables was slightly associated with lower diabetes risk. Each additional serving of green leafy vegetables consumed per day led to a 9% decrease in diabetes risk.
Green leafy vegetables include bok choy, cabbage, lettuce, kale, spinach, watercress, and mustard greens.
Interestingly, fruit juice consumption was linked to an increase in diabetes risk with each additional serving of fruit juice leading to an 18% increased risk of diabetes.
The researchers recommend eating fresh fruits rather than fruit juices wherever possible. In particular people should avoid processed fruit drinks that have large amounts of added sugar as these provide little nutritional benefit.
Likewise, the researchers recommend people limit their consumption of potatoes, white rice, and processed grains as heavy consumption of these foods has been linked to type-2 diabetes in some studies.
It is believed that fiber, which is naturally present in high amounts in both fruit and vegetables may be responsible for their beneficial effects. Fresh fruits and vegetables are also high in antioxidants and tend to have lower glycemic index values than processed foods meaning they have a smaller impact on blood sugar levels.
