Eating Fruits and Vegetables May Prevent Diabetes: Nutritionists Recommend These 3 Berries

A new study has confirmed that eating more fruits and vegetables can help prevent diabetes, thanks to the power of phytonutrients. But how much is enough, and which types should you choose? Should you consider supplements?

Fruits, Vegetables, and Diabetes Risk Reduction

The study, published in Nutrition & Diabetes, analyzed data from 500,000 participants in the UK Biobank. It found that people who consumed six servings of fruits and vegetables daily had a 28% lower risk of diabetes compared to those who only ate one serving.

Other key findings include:

• Drinking four servings (100–120 ml each) of unsweetened black or green tea daily lowered diabetes risk by 21%.

• Eating one serving of berries (about 10–20 pieces) daily reduced risk by 15%.

• Consuming one apple per day was associated with a 12% lower risk of diabetes.

Researchers explained that phytonutrients have strong anti-inflammatory and antioxidant properties, which protect pancreatic beta cells (responsible for insulin production) from damage, helping maintain insulin sensitivity and lower diabetes risk.

Benefits for People Already Living With Diabetes

Even for those already diagnosed, fruits and vegetables can still help. Phytonutrients regulate GLUT-4 insulin receptors, which improve the body’s ability to use glucose. Over time, maintaining a plant-rich diet may even reduce the need for diabetes medication.

Nutritionist’s Top Picks: 3 Berries for Diabetes Prevention

The study highlighted foods rich in phytonutrients, such as tea, apples, red wine, grapes, berries, grapefruit, pepper, onions, and oranges.

Nutritionists specifically recommend these three berries:

• Raspberries

• Blackberries

• Blueberries

These berries are packed with anthocyanins, a type of phytonutrient responsible for their vivid colors. For example, 100 grams of blueberries (about one serving) contains around 100 mg of anthocyanins. Research suggests that consuming about 22.3 mg daily or eating anthocyanin-rich fruits more than five times a week can significantly reduce diabetes risk.

What About Phytonutrient Supplements?

While phytonutrient supplements are available, they can oxidize easily. If you choose supplements, look for products with airtight packaging or recently manufactured batches to preserve potency.

How to Eat Enough Phytonutrients

It’s difficult to measure exact phytonutrient intake because levels vary by farming methods, region, processing, and season. Instead, experts suggest following the “colorful plate rule.”

• Aim for a variety of colors every day.

• Follow the 211 plate model (2 portions of vegetables/fruits, 1 protein, 1 carbohydrate).

• For daily servings: children need 5, women 7, and men 9.

Importantly, balance is key. Fruits contain fructose, so it’s best to prioritize vegetables and limit fruit portions.

Takeaway

Eating more colorful fruits and vegetables, especially berries, can significantly reduce the risk of diabetes and support blood sugar management. Whether you’re looking to prevent diabetes or already living with it, making phytonutrient-rich foods part of your daily routine is a simple and effective health strategy.