Fibrous Fruit & Vegetables Reduce the Risks of T2DM

Type 2 Diabetes Mellitus (T2DM) is a chronic condition that affects the way the body processes blood sugar (glucose). T2DM effects 451 million people worldwide and is a growing public concern, and an additional 374 million people are currently at risk of developing the disease.1

With type 2 diabetes, the body either doesn't produce enough insulin or it resists insulin, both causing increased blood glucose. The symptoms of elevated glucose levels include increased thirst, frequent urination, hunger, fatigue and blurred vision. In some cases, there may be no symptoms. Treatments include diet, exercise, medication and insulin therapy.

There’s been many years of research on diabetes prevention and management and recent evidence validates consuming 2 serves of fruit per day correlates to 36% reduced risk of developing type 2 diabetes. These recommendations are the same as the Australian Dietary Guidelines recommendations for fruit intake. Fruit provides essential vitamins, minerals, fibre, antioxidants, and phytochemicals for good health outcomes. Additionally, a new research study, over 5 years from 7675 Australians showed 2 serves of fruit per day also creates higher levels of insulin sensitivity in the body compared to those who consume less than half serve of per day.1 This correlates to the body needing to produce less insulin to lower blood glucose levels, as too higher levels of circulating insulin may lead to damaged blood vessels causing T2DM, hypertension, heart disease and obesity.1 Research also uncovered that fresh fruit is always best and not juice as juice has higher levels of sugar with lower levels of fibre. The fibre in fruit helps control the release of sugar into the blood and slows digestion keeping us satisfied longer.1,2,3,4

Other studies also show specific fruits and vegetables are helpful in the diet for reduced risk factors of T2DM. Consuming a range of fibrous green, yellow and cruciferous vegetables (cauliflower, cabbage, kale, bok choy, broccoli, brussel sprouts), blueberries, apples and grapes, reduce risks of T2DM.2,4 Along with citrus, kiwi fruit, cantaloupe, broccoli, red cabbage and bell peppers intakes, these increase Vitamin C plasma concentrates in your body to improve insulin sensitivity that similarly leads to reduced risks of Diabetes Mellitus.2,3,4,5

In conclusion, a healthy lifestyle and diet, which includes the consumption of whole fruits and vegetables and therefor fibre, is an excellent strategy to lower your risk of developing type 2 diabetes. 1,2,3,4,5


  1. Bondonno N (2021) Growing evidence fruit may lower type 2 diabetes risk. Journal of Clinical Endocrinology and Metabolism.
  2. Wang PY, Fang JC, Gao ZH, Zhang C, Xie SY. Higher intake of fruits, vegetables or their fiber reduces the risk of type 2 diabetes: A meta-analysis. J Diabetes Investig. 2016 Jan;7(1):56-69. doi: 10.1111/jdi.12376. Epub 2015 Jun 22. PMID: 26816602; PMCID: PMC4718092.
  3. Park HA. Fruit Intake to Prevent and Control Hypertension and Diabetes. Korean J Fam Med. 2021 Jan;42(1):9-16. doi: 10.4082/kjfm.20.0225. Epub 2021 Jan 20. PMID: 33524250; PMCID: PMC7884895.
  4. Muraki I, Imamura F, Manson J E, Hu F B, Willett W C, van Dam R M et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies BMJ 2013; 347 :f5001 doi:10.1136/bmj.f5001
  5. Donin AS, Dent JE, Nightingale CM, Sattar N, Owen CG, Rudnicka AR, Perkin MR, Stephen AM, Jebb SA, Cook DG, Whincup PH. Fruit, vegetable and vitamin C intakes and plasma vitamin C: cross-sectional associations with insulin resistance and glycaemia in 9-10 year-old children. Diabet Med. 2016 Mar;33(3):307-15. doi: 10.1111/dme.13006. Epub 2015 Nov 23. PMID: 26498636; PMCID: PMC4832256.


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