Preventing Diabetes with Food: Flavonoid-Rich Fruits Cut Risk

A new UK study underscores the power of plant-based foods and nutrients to minimize the risk of type-2 diabetes, one of the most common, debilitating and expensive disorders worldwide.

white-tea-and-berriesAccording to Aedin Cassidy and colleagues at the University of Anglia, Norwich Medical School, UK, a diet rich in flavones and anthocyanins from dark-colored berries, red grapes, tea, and herbs like parsley, thyme and celery, can produce substantial reductions in insulin levels and inflammation, two key etiologic factors in type 2 diabetes.

The findings were based on a detailed analysis of data from nearly 2,000 healthy women enrolled in the Twins, UK study. The participants, who ranged in age from 18-76 years, were asked to complete a food questionnaire that estimated their total dietary flavonoid intake as well as six flavonoid subclasses.

The researchers measured fasting blood glucose, insulin and markers inflammation such as C-reactive protein in each of the subjects. The study is one of the first large-scale projects to examine the impact of food-based bioactive compounds on the risk of diabetes in a real-world human population.

Lower Insulin Levels

“We found that those who consumed plenty of anthocyanins and flavones had lower insulin resistance. High insulin resistance is associated with Type 2 diabetes, so what we are seeing is that people who eat foods rich in these two compounds – such as berries, herbs, red grapes, wine- are less likely to develop the disease,” Dr. Cassidy reported.

The women in the highest quintile for anthocyanin intake had average circulating insulin levels that were 0.7 μU/mL lower than those in the lowest quintile. Those in the highest quintile for flavone consumption had average insulin levels that were 0.5 μU/mL lower than those in the lowest quintile. The findings will be published in the Feb 1 edition of the Journal of Nutrition, with the abstract already available online.

The Norwich investigators also found that the women with the most anthocyanins in their diets showed the lowest levels of inflammation, which is a driver not only of diabetes but also of cardiovascular disease, and cancer. Those eating the most flavone-rich foods showed healthier levels of adiponectin, a protein that regulates a number of metabolic processes, including blood glucose levels.

Daily flavonoid intake ranged from 0.6 grams per day to upward of 1.7 grams, with the average around 1.2 grams. Being a British population sample, it’s no surprise that tea was the largest source of flavonoids in the womens’ diets. The researchers noted that grapes, pears, wine, berries, oranges, and sweet peppers were also common sources.

Taking into account the limitations of any study based on self-reporting, the data do suggest that food choices can play a significant role in mitigating risk.

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