Some examination takes a gander at whether individual natural products are related with hazard of type 2 diabetes. Even though there hasn’t been a lot of research done in this area yet, the preliminary findings are compelling.

A greater consumption of whole fruits, particularly blueberries, grapes, and apples, was associated with a lower risk of type 2 diabetes, according to a study of over 66,000 women in the Nurses’ Health Study, 85,104 women in the Nurses’ Health Study II, and 36,173 men in the Health Professionals Follow-up Study who were free of major chronic diseases. The fact that more fruit juice was consumed was linked to a higher risk of type 2 diabetes—another significant finding. 15] Additionally, a study of over 70,000 female nurses between the ages of 38 and 63 who did not have diabetes, cancer, or cardiovascular disease found that eating fruit and green leafy vegetables reduced the risk of diabetes. Consumption of fruit juices may be linked to an increased risk among women, though this finding is not conclusive. 16) Berries, in particular, may lower the risk of type 2 diabetes, according to a study of over 2,300 Finnish men.

The Nurses’ Health Studies and the Health Professionals Follow-up Study’s weight data show that women and men who ate more fruits and vegetables over a 24-year period were more likely to lose weight than those who ate the same amount or less. Berries, apples, pears, soy, and cauliflower were related with weight reduction while starchier vegetables like potatoes, corn, and peas were connected with weight gain. [ 1] On the other hand, keep in mind that increasing the amount of fruits and vegetables consumed in one’s diet won’t necessarily aid in weight loss unless another food, such as white bread and crackers, is substituted for it.

Health of the gastrointestinal tract Fruits and vegetables contain indigestible fiber that expands and absorbs water as it moves through the digestive tract. By triggering regular bowel movements, this can alleviate or prevent constipation and calm irritable bowel symptoms. 18] Insoluble fiber’s bulking and softening properties may also help prevent diverticulosis by lowering pressure in the intestines. 19] Vision Eating fruits and vegetables can also keep your eyes healthy and may help prevent cataracts and macular degeneration, two common aging-related eye diseases that affect millions of Americans over 65. 20-23] Zeaxanthin and lutein appear to lower the risk of cataracts. 24]

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