A high-fiber diet may reduce your risk for type 2 diabetes, according to a cohort study published in Diabetologia. Researchers monitored fiber intake from cereal, fruit, and vegetables for participants in the European Prospective Investigation into Cancer and Nutrition (EPIC)-InterAct study for about 11 years. Those who ate the most fiber (more than 26 grams per day) experienced an 18 percent reduction in diabetes risk compared to those who consumed the least (less than 19 grams per day). High fiber consumption also led to lower body weight. An additional meta-analysis of 18 studies showed a 9 percent decrease in risk for every 10 grams of fiber consumed. Overall, fiber from cereals contributed the highest risk reduction of up to 25 percent.
- The InterAct Consortium. Dietary fibre and incidence of type 2 diabetes in eight European countries: the EPIC-InterAct Study and a meta-analysis of prospective studies. Diabetologia. Published online May 29, 2015.