Diet rich in flavonoids may reduce risk of type 2 diabetes by 26%, study finds

Recent studies have shown that eating a diet rich in flavonoids – compounds found in foods such as tea, berries and apples – may significantly reduce the risk of developing type 2 diabetes.

The study, which followed more than 113,000 participants for 12 years, found that people who consumed six servings of flavonoid-rich foods daily had a 26% lower risk of type 2 diabetes compared to those with minimal intake.

The researchers suggested that foods rich in flavonoids may reduce the risk of type 2 diabetes by improving blood sugar levels. Liver and kidney function, inflammation, and glucose metabolism.

Previous studies have also shown that dietary flavonoids may prevent type 2 diabetes and improve biomarkers such as lipid metabolism and insulin sensitivity.

More than 38 million Americans have type 2 diabetes, and the rate is expected to increase among young people. However, certain lifestyle factors, including diet, can help prevent or slow the progression of type 2 diabetes.

“Diet is a big part of managing type 2 diabetes” Dolores Woods, RDN, LDa registered dietitian at UTHealth Houston, told Verywell.

Eating fruits and vegetables that contain flavonoids instead of nutrient-poor, calorie-dense ones can help manage weight and blood sugar levels, Woods said.

“These dietary changes can go a long way in delaying the onset of type 2 diabetes,” she added.

Are you getting enough flavonoids?

If you want to eat more flavonoid-rich foods to reduce your risk of inflammation and chronic disease, start with produce: apples, kale, onions, oranges, grapes, celery, berries, grapefruit, red wine, tea, beans, and soy all contain flavonoids.

“If it's grown in soil, you're probably getting flavonoids that way.” Janet M. Andrade, PhD, RDN, LDNHe is an assistant professor of food science and human nutrition at the University of Florida.

Flavonoids, like other plant compounds, help prevent chronic disease by reducing inflammation.

When we ingest flavonoids, these compounds are broken down, can bind to inflammatory markers and be eliminated from the body, Andrade explained.

“Type 2 diabetes, like cardiovascular disease, obesity and kidney disease, are all considered inflammatory states,” she said.

There is also evidence that taking more than 500 milligrams per day may help prevent chronic disease. However, flavonoid intake can be difficult to track because it varies from food to food.

In general, a diet that includes a variety of fruits and vegetables is beneficial. Dietary Guidelines for Americans Adults are recommended to eat 1.5 to 2.5 cups of fruit and 2 to 4 cups of vegetables daily, depending on age and gender.

“In general, everyone could benefit from eating more fruits and vegetables, regardless of whether there are differences in flavonoid content from one product to another,” Andrade said.

How can you eat more fruits and vegetables?

Despite the health benefits of fruits and vegetables, many Americans do not eat enough of them.

If you find it hard to eat the recommended amount of fruits and vegetables each day, Woods suggests considering small changes like eating an apple or some berries every day.

“Then, start incorporating more and more vegetables into your diet — find different ways to do so, whether that's in smoothies, salads, or even incorporating these ingredients into rice or pasta,” Woods says.

Eating more flavonoid-rich foods is good for everyone, but it won't prevent all chronic diseases, Andrade said.

Managing stress, exercising 150 minutes each week, and eating a balanced, nutritious diet can all help delay or prevent the onset of type 2 diabetes.

“Are you drinking enough water? Are you doing some kind of physical activity?” Andrade says. “It's a whole lifestyle approach.”