Being diagnosed with pre-diabetes is rough, but it certainly doesn’t mean your life is over.
If you are trying to avoid a Type 2 diagnosis, your doctor may prescribe you medication. But you also very likely may be able to leverage exercise and healthy eating to combat it. In fact, two recent studies highlight just how effective eating the right foods can be in lowering the risk of developing Type 2 diabetes. Both studies, published in Science Daily, show that people at risk for developing Type 2 diabetes who eat more fruits, vegetables and whole grains can lower the chances of getting it.
In one study, a team of European researchers compared 9,754 adults who got new onset Type 2 diabetes to 13,662 who remained free of diabetes among 340,234 study participants. They found that for every 66 grams of fruits and vegetables the participants ate each day, they lowered their risk of getting Type 2 diabetes by 25%.
Researchers in the U.S. found a similar result among 158,259 women and 36,525 men who were free from diabetes, heart disease and cancer. Participants who ate the highest amount of whole grains had a 29% lower rate of Type 2 diabetes compared with those who ate the least. The researchers also found that those who ate one or more servings a day of whole grain cold breakfast cereal or dark bread had a 19% or 21% lower risk of getting Type 2 diabetes, respectively, compared with people who ate less than one serving a month.
Ultimately, the findings of both studies show that if you increase your fruit, vegetable or whole grains by even a small amount, it could help improve your chances of avoiding a Type 2 diagnosis.
What are your favorite fruit and vegetable recipes? Share them in the comments below!
Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.