Key Takeaways
- A new study links a diet rich in flavonoids to a reduced risk of type 2 diabetes.
- Flavonoids are plant compounds found in strawberries, apples, citrus fruits, and legumes.
- Most Americans generally do not eat enough fruits and vegetables, so experts recommend eating more produce regardless of its flavonoid content.
A recent study suggests that a diet rich in flavonoids (compounds found in foods such as tea, strawberries, and apples) can significantly reduce the risk of developing type 2 diabetes.
The study, which followed more than 113,000 participants over 12 years, found that people who ate six servings of flavonoid-rich foods each day had a 26 percent lower risk of developing type 2 diabetes compared to those who ate the least.
Researchers have suggested that foods rich in flavonoids may reduce the risk of type 2 diabetes. Liver and kidney function, inflammation and sugar metabolism.
Previous research has also found that dietary flavonoids can prevent type 2 diabetes and improve biomarkers such as lipid metabolism and insulin sensitivity.
More than 38 million Americans have type 2 diabetes, and the rate is expected to increase among younger people. However, certain lifestyle factors, including diet, may help prevent or slow the progression of type 2 diabetes.
“So much of type 2 diabetes management has to do with diet,” says Dolores Woods, RDN, LD, a registered dietitian at UTHealth Houston.
Eating fruits and vegetables containing flavonoids instead of calorie-dense options with less nutritional value can help manage weight and blood sugar, Woods said.
“Changing your diet can go a long way in delaying type 2 diabetes,” she added.
Are you getting enough flavonoids?
Anyone looking to eat more flavonoid-rich foods to reduce inflammation and chronic disease risk can start with produce. Apples, kale, onions, oranges, grapes, celery, strawberries, grapefruit, red wine, tea, legumes, and soybeans all contain flavonoids.
“If it’s growing in soil, you’re probably getting some flavonoids that way,” said Jeanette M. Andrade, PhD, RDN, LDN, assistant professor of food science and human nutrition at the University of Florida. .
Like other plant compounds, flavonoids help prevent chronic disease, in part by reducing inflammation.
Consuming flavonoids can help break down these compounds, bind to inflammatory markers, and move them out of the system, Andrade explained.
“Type 2 diabetes, as well as cardiovascular disease, obesity and kidney disease, are all considered inflammatory conditions,” she said.
Some evidence suggests that consuming more than 500 mg per day may help prevent chronic disease. However, flavonoid intake varies from food to food, making it difficult to track.
A diet that includes a variety of fruits and vegetables is generally helpful. that much Dietary Guidelines for Americans It is recommended that adults eat 1.5 to 2.5 cups of fruit and 2 to 4 cups of vegetables daily, depending on age and gender.
“Everyone can generally benefit from eating more fruits and vegetables, regardless of whether one product has ‘X amount’ of flavonoids compared to another,” Andrade said.
How can I eat more fruits and vegetables?
Most Americans do not eat enough fruits and vegetables, despite their health benefits.
Woods said that if you're having trouble getting your daily recommended servings of fruits and vegetables, consider making small changes, like eating an apple or strawberry every day.
“Then start adding more and more vegetables. Find different ways. It could be a smoothie, a salad, or even adding these ingredients to rice or pasta,” Woods said.
Eating more flavonoid-rich foods is a good idea for everyone, but these foods alone won't prevent all chronic diseases, Andrade said.
Managing stress, getting 150 minutes of physical activity each week, and eating a balanced, nutritious diet all play an important role in delaying or preventing type 2 diabetes.
“Are you drinking enough water? What type of physical activity do you engage in?” Andrade said. “It’s more of a holistic lifestyle approach.”
What this means to you
Eating foods rich in flavonoids may help reduce the risk of certain chronic diseases, including type 2 diabetes. But this alone won't prevent your disease risk, so focus on eating more fruits and vegetables as part of an overall healthy lifestyle.