How blood sugar can be controlled with more fruits, vegetables and leafy greens: A new study slashes risk by 28%

The study found that individuals who consumed the highest amounts of flavonoid-rich foods had a significantly lower risk of developing Type 2 diabetes, up to 28 per cent lower compared to those with the lowest intake.

WHAT’S THE SCIENCE?

First, flavonoids are believed to play a role in regulating obesity, which is a major risk factor for Type 2 diabetes. These compounds may influence processes involved in fat storage and energy expenditure, thereby helping to maintain a healthy body weight. Additionally, flavonoids have been shown to improve glucose metabolism by increasing insulin sensitivity and glucose uptake by cells. Put simply, they improve how your body uses glucose (sugar) and digests carbohydrates. This can help regulate blood sugar levels and prevent the development of insulin resistance, a key characteristic of Type 2 diabetes.

Furthermore, the anti-inflammatory properties of flavonoids are thought to contribute to their
protective effects. Chronic inflammation is closely linked to the development of Type 2 diabetes, and flavonoids may help reduce this inflammatory state, thereby lowering the risk.

The study also highlights the potential benefits of flavonoids on kidney and liver function. These organs play crucial roles in metabolic processes, and their proper functioning is essential for maintaining overall health and reducing the risk of chronic diseases like Type 2 diabetes.

WHAT ARE SOURCES OF FLAVONOIDS?

Some excellent sources of flavonoids include berries, citrus fruits, leafy greens, legumes, onions, grapes and beverages like tea and red wine.

IS THERE OTHER EVIDENCE?

Many studies have spotted associations between flavonoids and Type 2 diabetes risk. In a Korean study involving 7,963 women, 225 had Type 2 diabetes. All of these women were found to have a lower intake of flavonoids than those who didn’t report onset of diabetes.

A Chinese study focussed on a polyphenol called quercetin and showed that the more of it an individual consumed, the lower their odds of having Type 2 diabetes.