iHealth News: Eating More Fruits and Vegetables and Whole Grains Lowers Risk of Type 2 Disbetes

Eating more fruits, vegetables, and whole grains is associated with a lower risk of developing type 2 diabetes

Two studies published in the 𝐵𝑀𝐽 shows that eating more fruits, vegetables, and whole grains is associated with a lower risk of developing type 2 diabetes.

The first study was based on 9,754 adults with diabetes with a comparison group of 13,662 adults without diabetes. They estimated that just a 66-gram increase in daily fruit and vegetable intake can lower the risk of type 2 diabetes by 25%.

The second study was based on 158,259 women and 36,525 men. Researchers found that those who ate more whole grain foods had a 29% lower rate of type 2 diabetes than those who ate the least.

Both research teams support recommendations to increase fruit, vegetable, and whole grain intake.

发表在《英国医学杂志》上的两项研究表明,多吃水果、蔬菜和全谷类食物与较低的2-型糖尿病罹患率相关。

第一项研究选取的是9,754名糖尿病成年患者以及包含13,662名非糖尿病患者的成年人对照组。研究人员估计每天仅增加66克的蔬果摄取量,即可将2-型糖尿病的风险降低25%。

第二项研究的实验对象为158,259名女性以及36,525名男性。研究人员发现,相较于全谷类食物摄取量最低的人,那些摄取量最高的人罹患2-型糖尿病的风险要低出29%。

两个研究团队都支持增加蔬果和全谷类食物摄入量的建议。

July 2020
2020年7月
https://www.bmj.com/content/370/bmj.m2194
https://www.bmj.com/content/370/bmj.m2206



People often think diabetics should avoid fruits since fruits are sweet. However, research published in the 𝐽𝑜𝑢𝑟𝑛𝑎𝑙 𝑜𝑓 𝐶𝑙𝑖𝑛𝑖𝑐𝑎𝑙 𝐸𝑛𝑑𝑜𝑐𝑟𝑖𝑛𝑜𝑙𝑜𝑔𝑦 & 𝑀𝑒𝑡𝑎𝑏𝑜𝑙𝑖𝑠𝑚 shows that those who eat a moderate to high amount of fruits on a regular basis have better glucose tolerance, better insulin sensitivity, and a lower risk of developing type 2 diabetes.

The researchers found no association between fruit juice intake and reduced risk of type 2 diabetes. This could be because nearly all the fiber from fruit was removed during fruit juice processing.

人们通常认为糖尿病患者应该避免食用水果,因为水果是甜的。然而,发表在《临床内分泌与代谢期刊》上的研究表明,摄取适量至大量水果的人具有更好的葡萄糖耐受性,胰岛素敏感性也更好,并且罹患2-型糖尿病的风险也更低。

研究人员发现,摄取果汁与降低2-型糖尿病风险之间并没有关联。这可能是因为在制作果汁的过程中,几乎除去了水果中的所有纤维。

June 2021
2021年6月
https://doi.org/10.1210/clinem/dgab335

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