A diet rich in flavonoids – compounds found in foods such as tea, berries and apples – can significantly reduce the risk of developing type 2 diabetes. scientific researchPublished in the journal Nature.
The study, which followed more than 113,000 participants for 12 years, found that those who ate six servings of flavonoid-rich foods a day had a 26% lower risk of type 2 diabetes than those who ate minimally.
Flavonoids VS diabetes
Researchers suggest that foods rich in flavonoids may reduce risk by improving liver and kidney function, inflammation, and sugar metabolism.
In the previous ones is studying in fact, dietary flavonoids have been reported to protect against type 2 diabetes and improve biomarkers such as lipid metabolism and insulin sensitivity.
At the global level, is calculated 462 million people suffer from type 2 diabetes, which is 6.28% of the world’s population.
However, some do factors lifestyle changes—including diet—can help prevent or slow the progression of the disease.
What you should include in your diet
If you want to reduce inflammation and the risk of chronic diseases (such as diabetes), you can include flavonoid-rich foods in your diet, such as apples, cabbage, onions, oranges, grapes, celery, berries, tea, and legumes.
Flavonoids, like other plant compounds, they protect By reducing inflammation in part from chronic diseases, the researchers explain. “Type 2 diabetes, cardiovascular disease, obesity and kidney disease are considered inflammatory diseases,” they add.
while research previously reported that consuming more than 500 milligrams of flavonoids per day may help prevent chronic disease, although exact intakes are difficult to determine because amounts can vary by diet.
In general, a balanced diet plan with a variety of fruits and vegetables is beneficial. according to US Food Guidelines adults should consume 1.5 to 2.5 cups of fruit and two to four cups of fruit. vegetables per day depending on age and gender.
“In general, everyone can benefit from eating more fruits and vegetables, regardless of their flavonoid content,” the researchers say.
How to grow fruits and vegetables
If you struggle to eat your daily amount of fruits and vegetables, you can start with small additions like eating a few apples or a few berries each day.
You can gradually integrate more fruits or incorporate vegetables into your meals in a variety of ways, such as smoothies and salads.
But remember that the more fruits and vegetables you eat, the more fiber you will get, so you should drink plenty of water to prevent digestion and bowel movements.
Although eating more flavonoid-rich foods is beneficial, remember that stress management and physical activity (150 minutes per week) along with a balanced, nutritious diet, they all play a role in slowing or preventing type 2 diabetes.