Do you eat fruits and vegetables? Congratulations, you are far from the risk of type 2 diabetes

Bisnis.com, JAKARTA – A diet that includes a type of healthy food greatly influences the risk of type 2 diabetes.

People who consume foods derived from plants such as vegetables and fruits on a regular basis are less likely to develop type 2 diabetes.

This is expressed in JAMA Internal Medicine 2019.

The researchers reviewed nine previously published studies totaling 307,099 participants, including 23,544 people with type 2 diabetes. All types of studies used a food frequency questionnaire to badess participants' diets.

Overall, people who follow a plant-based diet, vegetarians or other vegetable species are 23% less likely to develop type 2 diabetes than people consuming only a few foods. herbal.

"A diet rich in fruits and vegetables [nabati] can improve metabolic health and reduce the risk of diabetes by many ways such as the prevention of excessive weight gain, increased insulin sensitivity, reduced inflammation, etc. ", said Qi Sun, researcher at Harvard T.H. Chan School of Public Health.

People who consume a variety of healthy plant foods can reduce their risk of diabetes, even if they are not strictly vegetarian and avoid meat, poultry and fish, or vegans who avoid animal products such as milk and the eggs.

However, the reduced benefit of this risk is not optimal if the herbal diet is always accompanied by foods such as french fries, bread, white rice or high carbohydrate foods. .

"Therefore, the priority should be to eat healthy, unprocessed or slightly processed plant foods, such as fruits, fresh vegetables, nuts and whole grains," he said.

Individuals in the study who followed this advice by consuming more blends of fruits, vegetables and whole grains were 30% less likely to have type 2 diabetes.

Doctors generally advise patients with type 2 diabetes to follow a diet that is low in calories, fat and carbohydrates, including many fresh fruits, vegetables and whole grains, as well as poultry and lean fish. .

Adding more whole fruits and vegetables, such as broccoli, edamame, quinoa, olive oil, almonds, etc., to the diet is the perfect way to help manage type 2 diabetes and weight.