Fruits and vegetables are often described as nature’s medicine — rich in vitamins, minerals, and fibre while being naturally low in calories. But when it comes to preventing lifestyle conditions such as diabetes, experts stress just how vital these plant-based foods really are. The consensus is clear: eating at least five portions of fruit and veg daily can significantly lower the risk of diabetes, stroke, heart disease, and other chronic illnesses.

Why Fruits and Vegetables Matter

Diabetes, particularly Type 2 diabetes, is closely linked to lifestyle patterns, including diet. Since fruits and vegetables are packed with antioxidants and soluble fibre, they help regulate blood sugar, improve insulin sensitivity, and support weight management.

Health experts, including the NHS and Diabetes UK, recommend incorporating fruits and vegetables into every meal. This not only keeps your nutritional intake balanced but also helps minimise the risk of related complications like cardiovascular disease and obesity.

The Five-a-Day Rule

The guideline of “five portions a day” is simple to follow:

A portion equals roughly 80 grams of fruit or vegetables.

Examples include one apple, one banana, a serving of salad, a handful of berries, or half a cup of cooked vegetables.

While the number is a minimum recommendation, choosing a variety of colors and types ensures the body receives a wider range of nutrients.

Choosing the Right Fruits

Not all fruits affect blood sugar levels the same way. Some varieties are naturally higher in sugar, while others provide sweetness without causing sharp spikes.

Lower-sugar fruits (best for diabetes prevention): Strawberries, blueberries, raspberries, and blackberries. These are rich in antioxidants, low in calories, and help improve blood sugar balance.

Higher-sugar fruits (enjoy in moderation): Bananas, mangoes, grapes, and oranges. While these are still full of nutrients, consuming them in smaller portions helps keep blood sugar steady.

As Dr. Michael Mosley highlights, strawberries in particular are excellent for improving blood sugar control, reducing inflammation, and strengthening immunity with their vitamin C content.

Pairing Fruits With Healthy Fats

One useful tip for keeping sugar levels stable is pairing fruits with healthy fats. For example, topping strawberries with hazelnuts, pumpkin seeds, or a drizzle of dark chocolate can:

Slow down glucose absorption.

Provide satiety, keeping you fuller for longer.

Add heart-friendly nutrients like omega-3 fatty acids.

This simple trick turns a fruit snack into a nutrient-dense mini meal aligned with diabetes prevention goals.

Balance and Professional Guidance

Despite the many benefits of fruits and vegetables, balance and variety remain essential. Overeating even healthy foods can disrupt blood sugar levels if not moderated. For individuals already at risk of diabetes, especially Type 2 diabetes, where the body doesn’t effectively regulate blood sugar, consultation with a GP is highly recommended. Personalised diet plans can ensure the right mix of foods for a person’s unique health needs.

When it comes to reducing diabetes risk, the solution isn’t complicated. Aim for five or more daily portions of fruits and vegetables, emphasise low-sugar options like berries, and combine them with healthy fats for added benefits. Remember that moderation is key — bananas, mangoes, and oranges have their place, but portion control makes all the difference.

As Dr. Mosley wisely puts it, staying healthy is about balance: “Eating the right foods gives you the focus and energy to live your healthiest life.” Small dietary changes today can dramatically improve long-term health outcomes.

Read Also: Decoding Your Body's Early Warning System: The Unseen Signs of Heart Trouble

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