Diabetes is a chronic disease that affects millions of people worldwide. It occurs when the body is unable to produce enough insulin or use it effectively.

This leads to an increase of glucose (sugar) in the bloodstream that can cause a wide range of complications, including heart disease, kidney damage, nerve damage, and blindness.

Fortunately, there are many ways to prevent or manage diabetes, and one of them is through a healthy diet that includes plenty of fruits and vegetables. But can eating these foods lower the risk of developing diabetes? Let’s find out.

The link between fruits and vegetables and diabetes

Research has shown that eating a diet rich in fruits and vegetables can decrease the risk of developing diabetes.

One study published in the British Medical Journal found that people who ate at least five servings of fruits and vegetables daily had a 17% lower risk of developing diabetes compared to those who ate less than two servings per day.

Another study published in the Journal of the American Medical Association found that a diet that emphasized whole fruits, especially blueberries, grapes, and apples, had a lower risk of developing type 2 diabetes.

One reason fruits and vegetables may be beneficial is that they are a good source of fiber, which can help to regulate blood sugar levels.

Fiber slows the absorption of glucose in the bloodstream, which can prevent the rapid spikes and drops in blood sugar that can contribute to insulin resistance and diabetes.

Fruits and vegetables are also low in calories and fat, which can be helpful in maintaining a healthy weight.

Obesity is a major risk factor for diabetes, so eating a diet that is rich in fruits and vegetables can help to prevent weight gain and promote weight loss.

The best fruits and vegetables for diabetes prevention

While all fruits and vegetables can be beneficial, some may have more significant effects on preventing diabetes than others. Here are some of the best options:.

Leafy greens

Leafy greens like spinach, kale, and collard greens are rich in nutrients like vitamin C, vitamin K, and folate. They are also low in calories and high in fiber, making them an excellent choice for diabetes prevention.

Berries

Berries like blueberries, strawberries, and raspberries are high in antioxidants, which can help to protect against the damage caused by free radicals in the body.

They are also low in calories and high in fiber, making them an excellent choice for diabetes prevention.

Citrus fruits

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which can help to boost the immune system and reduce the risk of chronic disease.

They are also low in calories and high in fiber, making them an excellent choice for diabetes prevention.

Squash

Squash like butternut squash and spaghetti squash are high in fiber and low in calories, making them an excellent choice for diabetes prevention. They are also a good source of vitamins A and C, which can help to boost the immune system.

Tomatoes

Tomatoes are high in lycopene, which is an antioxidant that can help to protect against the damage caused by free radicals in the body. They are also low in calories and high in fiber, making them an excellent choice for diabetes prevention.

Conclusion

Eating a diet that is rich in fruits and vegetables can lower the risk of developing diabetes.

These foods are low in calories and fat, high in fiber, and packed with nutrients that can help to regulate blood sugar levels, boost the immune system, and prevent chronic disease. Incorporating a variety of fruits and vegetables into your diet on a regular basis can help to promote overall health and well-being and lower the risk of diabetes.