Adding more variety to your menu helps reduce the risk of diabetes

In addition to providing new sensory experiences, increasing the number of plant-based options in your daily diet can help reduce the risk of type 2 diabetes, according to a study published in June in the scientific journal International Journal of Epidemiology.

The disease, characterized by impaired insulin function and high blood sugar levels, is responsible for cardiovascular, kidney, and eye damage. According to the International Diabetes Federation, there are 589 million adults with diabetes worldwide. In Brazil, there are more than 16 million.

To establish the relationship between greater diversity in the menu and the prevention of the disorder, researchers from universities in Canada, Germany, Italy, Spain, among other countries, evaluated data from a large study, EPIC-InterAct, with information from 23,649 individuals, followed for almost 10 years.

They found that daily consumption of four to five vegetables — alternating between fruits, tubers, leaves and other vegetables, as well as the intake of different sources of vegetable protein, such as legumes (beans, peas, chickpeas, soybeans, etc.), nuts and seeds — is associated with a reduced incidence of type 2 diabetes.

Although scientists themselves point out limitations, such as the fact that the analyses are based on questionnaires answered by the participants themselves, there is evidence, revealed in other studies, that increasing the supply of vegetables and reducing the consumption of foods of animal origin is good for health.

One explanation is the presence of fiber, which helps balance blood sugar levels. "Menus that prioritize vegetables tend to have lower amounts of saturated fat, a nutrient that, in excess, can promote insulin resistance," comments endocrinologist Cláudia Schimidt of Einstein Hospital Israelita. The doctor refers to an imbalance in glucose metabolism that increases the risk of diabetes.

For nutritionist Maristela Strufaldi of the Brazilian Diabetes Society, the study reinforces the importance of the entire context in disease prevention. "There's no miracle food, but rather healthy choices that lead to a balanced eating pattern," she states.

Food monotony

Nowadays, thanks to the global phenomenon of food standardization, with a large share of processed foods, it is common for menus to almost always feature the same ingredients, resulting in a true dietary monotony.

Hence the recommendation, reinforced by the study, to expand the number of items in your daily diet. "The more colorful the plate, the better," Schimidt suggests. Variety helps ensure more vitamins, minerals, and other nutrients with antioxidant and anti-inflammatory properties that contribute to the body's proper functioning.

The nutritionist highlights the richness of our country. "We have a vast biodiversity," Strufaldi emphasizes. There are many options for fruits, vegetables, nuts, and other native foods that offer protective compounds. It's worth trying to buy them from small, local producers, a practice that helps the environment, precisely because the food doesn't have to travel many kilometers to reach the table, reducing carbon emissions and other pollutants.

Another tip is to focus on seasonality, that is, prioritize seasonal vegetables. Seasonal produce is fresher and tastier and is usually grown with fewer pesticides and fertilizers. Not to mention, it's cheaper.

According to the specialist from the Brazilian Diabetes Society, one of the strategies that helps ensure a varied diet is planning. "It all starts with the shopping list," she says. Ideally, break out of the routine, swapping lettuce for another vegetable, for example. There are countless options to enhance salads, including beans and other legumes highlighted in the study.

Speaking of beans, although they pair perfectly with rice, it's worth alternating the varieties, from black to red, including carioca or pink. "Lentils also go great with rice," suggests the nutritionist. Finding new ways to prepare them, alternating ingredients, and using herbs and spices to season dishes are essential tricks.

And it's worth emphasizing: a balanced diet is one of the pillars for reducing the risk of diabetes, but physical activity also needs to be part of your routine. Exercise helps balance insulin levels and promotes weight loss. "The recommendation is to exercise 150 minutes a week," says the Einstein doctor, who suggests practicing whatever best suits your daily routine. "You should choose the activity you prefer," she advises.

Source: Einstein Agency

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