Diabetes is a chronic disease that occurs when the pancreas cannot produce enough insulin or when the body cannot effectively use the insulin it produces. Type 2 diabetes is the most common diabetes. Type 2 diabetes occurs when the body loses its ability to respond to insulin.

The most common symptom of diabetes is high blood sugar levels. Experts believe that one of the main causes of this disease is poor diet. Excessive consumption of foods such as meat, processed carbohydrates, sugary drinks, and saturated fats can increase the risk of diabetes. Therefore, people with diabetes must pay attention to their food intake to prevent spikes in blood sugar.

There have been many studies that prove the benefits of having a good diet for health, especially in reducing the risk of diabetes. Intake of fibre, vegetables, and fruits is known to help prevent and treat diabetes. This statement is further supported by the results of two recent studies conducted by researchers in the United States and Europe. Increasing the intake of fibre-rich foods such as whole grains and oatmeal, vegetables, and fruits has been shown to reduce the risk of type 2 diabetes.

To get accurate results, researchers conducted an analysis of biomarkers in the blood. The results showed that the consumption of two servings of foods rich in fibre such as whole grains (oats) or oatmeal per week could reduce the risk of type 2 diabetes by 21%. The same benefits can also be obtained if you increase your intake of vegetables and fruits. Researchers explained that these three types of food are rich in fibre, which needs more time to digest, so the risk of a surge in blood sugar will also decrease.

Text by Anggie Triana
Stock photos from Google Search Images

Source(s):

• Hu, Y., Ding, M., Sampson, L., et al (2020). Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies. BMJ, DOI: https://doi.org/10.1136/bmj.m2206.
• Zheng, J.S., Sharp, S.J., Imamura, F., et al (2020). Association of plasma biomarkers of fruit and vegetable intake with incident type 2 diabetes: EPIC-InterAct case-cohort study in eight European countries. BMJ, DOI: https://doi.org/10.1136/bmj.m2194.
• Healthline - A Small Amount of Fruits, Whole Grains Every Day Can Slash Type 2 Diabetes Risk (2020). https://www.healthline.com/health-news/fruits-vegetables-whole-grains-every-day-can-reduce-type-2-diabetes-risk, 15 July 2020.