According to two studies published in The BMJ, higher consumption of fruit, vegetables and whole grain foods is linked with a lower risk of developing type 2 diabetes.

In the first study, a team of European researchers examined the link between vitamin C, carotenoids and type 2 diabetes.

The findings were based on 9754 participants with type 2 diabetes, compared with a group of  12,622 individuals who were free of diabetes. All of the participants were part of the European Prospective Investigation into Cancer and Nutrition (EPIC) cohort totalling 340 234 people.

The results revealed that individuals with the highest intake of fruits and vegetables reduced the  risk of developing diabetes by up to 50%.

 Fresh fruit and vegetables

Fresh fruit and vegetables 

The results also showed that increasing intake of fruit and vegetables by 66g per day was linked with a 25% decreased risk of developing type 2 diabetes.

In the second study, researchers in the United States examined the association between whole grain food intake and type 2 diabetes.

Their research involved 158,259 women and 36,525 men who were diabetes, heart disease and cancer free and who took part in the Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-Up Study.

 Healthy heart

Healthy heart

Those with the highest intake of whole grains had a 29% lower rate of developing type 2 diabetes compared with those who consumed the least amount. With regards to individual whole grain foods, those with an intake of one or more servings a day of whole grain cold breakfast cereal or dark bread, were associated with a 19% or 21% lower risk of type 2 diabetes, compared with the participants consuming less than one serving a month.

 Fresh bread

Fresh bread

Although both studies took into account several well-known lifestyle risk factors and markers of dietary health, both studies are observational, therefore it should be considered that some of the results may be due to unmeasured factors.  

These new research findings provide more evidence that increasing fruit, vegetable and whole grain foods can lower the risk of developing type 2 diabetes.

DOI: https://www.bmj.com/content/370/bmj.m2194