Even One Apple A Day Protects Against Diabetes

Author: Joe Fowler Time for reading: ~1 minutes Last Updated: August 08, 2022

Even One Apple A Day Protects Against Diabetes

Increased intake of fruits and vegetables reduces the risk of diabetes by up to 50%, a study shows

Minimal increase in fruit and vegetable intake prevents type 2 diabetes . This is shown by the results of a study by the British Medical Journal , quoted by Harvard Medical School.

The study involved nearly 10,000 participants diagnosed with type 2 diabetes over the past decade. The study compared their intake of fruits and vegetables with that of about 13,000 participants who did not have diabetes.

The researchers measured vitamin C levels and the presence in the blood of seven key nutrients of plant origin, including carotenoids - plant pigments that give a bright color to some fruits and vegetables. These biomarkers serve as an indicator of fruit and vegetable intake.

The results show that people with the highest intake of fruits and vegetables are at 25% to 50% lower risk of diabetes than those with the lowest intake. People in the first group eat about 508 grams of vegetables and fruits per day on average , while for the second the amount is 274 grams. Such is the weight of a medium-sized banana, half a head of broccoli and a handful of cherry tomatoes.

Researchers have found that people who eat less than 508 grams of fruits and vegetables a day can reduce their risk of diabetes by minimizing their amount .

They estimate that every 66 grams increase in total fruit and vegetable intake is associated with a 25% lower risk of developing type 2 diabetes. This means that even one small apple an extra day or about a third cup of fruit salad offers additional protection against the disease.

Scientists still do not understand the mechanism by which fruits and vegetables protect against type 2 diabetes . To make the evidence from the study reliable enough, instead of relying on participants to remember what they ate, the researchers measured the levels of certain nutrients in the blood associated with the intake of fruits and vegetables.

The study took several other factors into account - including age, gender, body mass index, education, occupation, smoking, alcohol consumption, physical activity and supplementation . They all affect the risk of diabetes. Interestingly, whether a person smoked or was physically active during the study, a diet rich in fruits and vegetables is important to reduce this risk.

Eating more fruits and vegetables is becoming an increasingly key part of a healthy diet. It is associated with prevention of coronary heart disease, stroke and some cancers .

Even One Apple A Day Protects Against Diabetes

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