Are there foods that lower your risk of Type 2 Diabetes?

According to CDC, about 34-36 million Americans have type 2 diabetes.  Although type 2 diabetes develops more often in people over 45, more and more children, teens and young adults are developing type 2 diabetes.  In addition to type 2 diabetes, as of 2021 an estimated 97.6 million Americans aged 18 and older had prediabetes or about 1 in 3 adults.  Unlike type 1 diabetes, type 2 diabetes can be prevented or delayed with some lifestyle changes. 

Are there foods you can eat that would lower your risk of developing type 2 diabetes?

Yes.  Foods high in a substance called flavonoids can help lower the risk of developing type 2 diabetes. 

What are flavonoids?

Flavonoids are compounds found in certain foods and beverages including some fruits, vegetables, teas and some other plant-based foods.  These flavonoids help give “fruits and vegetables their deep, rich colors”.   Studies have found that consuming a diet rich in flavonoids significantly reduce one’s risk of developing type 2 diabetes.  How? 

• By reducing inflammation
• By improving glucose metabolism
• By enhancing liver and kidney function

What did researchers find?

A study of 113,000 middle-aged adults were followed for 12 years.  Participants who ate 6 servings of high flavonoid foods a day, had a 26% lower risk of developing type 2 diabetes than participants who had a minimal intake of these foods.     

What foods are highest in the type 2 reducing flavonoids?

Foods that seem to offer the most benefits include apples, black or green tea, and berries.  (See:  How does coffee and tea affect blood sugar? )   Other foods that are rich in flavonoids that help reduce risk of type 2 diabetes include grapes and grapefruit and even red wine.  How much did different foods reduce risk of type 2 diabetes? 

• Consuming 4 servings of tea a day lowered type 2 diabetes risk by 21%.
• 1 serving a day of berries lowered risk by 15%
• 1 serving a day of apples lowered risk by 12%

How can you add some of these foods to your diet?

My husband likes to eat apples.  I cut up some apples and add them to my morning oatmeal.  A daughter doesn’t like the skin of apples so buys apple slices and eats them with peanut butter.  Both my husband and I have some blueberries with breakfast every day.  (See:  Are blueberries a superfood?)  A daughter hates fresh blueberries but will eat them in a smoothie.  She just asked me if blueberries in a smoothie were just a healthy and the answer is yes.  Even in a smoothie, blueberries provide the healthy antioxidants, some vitamin C, some fiber and other nutrients like potassium.  Frozen blueberries are also healthy.  My dentist prefers frozen blueberries rich in antioxidants.  Switching up your morning OJ with some grapefruit juice is another easy way to add some flavonoids to your day.  I often drink grapefruit juice for breakfast.  Both grapefruit and grapefruit juice are rich sources of flavonoids. 

Tea is an easy thing to add to one’s diet.  As noted above, black or green tea both provide benefits.  

Conclusion:  Incorporating foods rich in flavonoids can be a beneficial step towards better health. Do you have any favorite flavonoid-rich foods? 

(I wonder how many doctors, nurse practitioners, other health professionals advise patients with prediabetes to eat more foods rich in flavonoids?  An interesting study would be on people with prediabetes who start to add more flavonoid rich foods to their day.  What would happen to their blood sugar levels?)

Sources:  CDC , addition , flavonoids , Studies , study , benefits , How does coffee and tea affect blood sugar?  , foods , red wine , much , Are blueberries a superfood? , Both   Images:  Frozen blueberries , Organic green tea , Apples