How To Reduce Your Risk To Develop DIABETES….

September 1, 2008

If you have a family history of diabetes, if you are overweight and sedentary  and wants to reduce your risk to develop diabetes, then this article is for you!

This new study was recently published in the Archives of Internal Medicine and as far as I know is the first one that conclusively looked at how fruits and vegtables can alter the risk of a patient to develop this chronic disease called diabetes.


Methods  We administered a semiquantitative food frequency questionnaire to men and women from a population-based prospective cohort (European Prospective Investigation of Cancer–Norfolk) study who were aged 40 to 75 years at baseline (1993-1997) when plasma vitamin C level was determined and habitual intake of fruit and vegetables was assessed. During 12 years of follow-up between February 1993 and the end of December 2005, 735 clinically incident cases of diabetes were identified among 21 831 healthy individuals. We report the odds ratios of diabetes associated with sex-specific quintiles of fruit and vegetable intake and of plasma vitamin C levels.


  • A strong inverse association was found between plasma vitamin C level and diabetes risk.
  • The odds ratio of diabetes in the top quintile of plasma vitamin C was 0.38 (95% confidence interval, 0.28-0.52) in a model adjusted for demographic, lifestyle, and anthropometric variables.
  • In a similarly adjusted model, the odds ratio of diabetes in the top quintile of fruit and vegetable consumption was 0.78 (95% confidence interval, 0.60-1.00).

Conclusions  Higher plasma vitamin C level and, to a lesser degree, fruit and vegetable intake were associated with a substantially decreased risk of diabetes. Our findings highlight a potentially important public health message on the benefits of a diet rich in fruit and vegetables for the prevention of diabetes.


A word of caution from this study is that the plasma Vitamin C level correlated with the intake of fruits and vegetables and NOT Vitamin C Supplements.  Therefore do not grab all the Vitamin C supplements in the shelves to boost up your levels.  It is believed that beyond Vitamin C, there are properties in fruits and vegetables that help patients reduce their risk to develop diabetes.

As fas a I know, this is the first conclusive evidence that looked objectively at the effect of fruit and vegetable intake and the risk of diabetes.  And a reduction of diabetes risk by 62% is a great bonus to those who love fruits and vegetables on top of the other benefits associated with their intake.

So Eat Vegetables everyday and every meal… take fruits after each meal and you can even enjoy an apple or pear for snacks. Chances are… the more you eat the better the risk reduction.  Again…go for the low glycemic index fruits like apple and pear instead of a mango, banana or pineapple!

Love Yourself By Eating Right!

15 Responses to “How To Reduce Your Risk To Develop DIABETES….”

  1. A new resource being use to improve kid’s nutritional status is my new book “The ABC’s of Fruits and Vegetables and Beyond.” Out only a few months and already being bought in quantity for class use. I hope parents and teachers interested in getting kids to develop a friendly attitude towards fruits and vegetables should take a look at it.
    It is designed for kids of all ages as it is two books in one – children first learn their alphabet through produce poems and then go on to hundreds of related activities. Coauthored by best-selling food writer David Goldbeck and Jim Henson writer Steve Charney. More at

  2. […] there’s a new study that was published in the Archives of Internal Medicine recently, that concentrated on how fruits […]

  3. […] there’s a new study that was published in the Archives of Internal Medicine recently, that concentrated on how fruits […]

  4. maxim Says:

    Hi doctor. I stumbled on an info that PCBs or polychlorinated biphenyls could be the newest risk factor for the development of diabetes because it can affect glucose metabolism. Is there already an extensive study on this?

    Thanks and best regards.

  5. Doc Gerry Says:

    As fas as I can recall Max..only 1 study from Taiwan made that association. But nothing much in terms of long term prospective analysis.

  6. Carm Says:

    Doc, just want to ask. Do you recommend ampalaya or bitter melon to help regulate blood sugar level for diabetic person? I’ve read some articles online that ampalaya may help regulate blood sugar… thanks..

  7. Doc Gerry Says:

    Ampalaya as a vegeatble…YES. Ampalaya as a tea or tablet…NO. Marketing strategies to entice people to take it in place of a pill even if they place a note: No therapeutic claim”… just read their ads and you will see how they give false hopes to diabetics that their pills made of ampalya can work wonders. Save your money!

  8. […] vitamin C. Eating fruits and vegetables high in vitamin C has shown to reduce the risk for diabetes. This study indicates that supplements won’t do the […]

  9. angel Says:

    eating ampalaya might reduce the risk for diabetes?

  10. Be aware that obesity is considered a major factor for Type II diabetes, so eat a diet high in complex-carbohydrates, low in fat and high in fiber, including plenty of raw fruits and vegetables. This helps lowers the level of fats in the blood.

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    How To Reduce Your Risk To Develop DIABETES…. | That Health Rules

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