This archive report was first published on 15 July 2020.
According to the World Health Organisation (WHO), at least five servings of fruits and vegetables a day are recommended to maintain good health. However, a majority of Kenyans have failed to meet these requirements, with statistics from the Ministry of Health NCDs risk factors survey showing that 94 percent of Kenyans consume less than five servings of fruits and vegetables per day.
Diabetes is a disease that occurs when people have high blood sugar levels in their bodies. It occurs in two forms: Type 1 diabetes and Type 2 diabetes. Type 1 diabetes is unable to produce a hormone known as insulin, which is responsible for regulating blood sugar levels in the body. This type cannot be prevented, as its cause is still unknown.
On the other hand, Type 2 diabetes is largely preventable as its main cause is obesity resulting from inactivity and unhealthy diets. People suffering from the condition are usually able to produce sufficient insulin, but fat accumulation in the stomach brought about by obesity prevents the insulin from working effectively.
Research has shown that higher consumption of fruit, vegetables, and whole grain foods is associated with a lower risk of developing type 2 diabetes. A study conducted in the United Kingdom found that every 66 grams per day increase in total fruit and vegetable intake was associated with a 25 percent lower risk of developing type 2 diabetes.
Another study conducted in the United States examined associations between total and individual whole grain food intake and type 2 diabetes. The results showed that participants in the highest total whole grain consumption group had a 29 percent lower rate of type 2 diabetes compared with those in the lowest category.
Whole grain foods are rich in fibre and other important nutrients such as B vitamins, iron, folate, selenium, potassium, and magnesium that are good immune boosters. Due to their high fibre content, whole-grain food products make people feel full or satisfied, which makes it easier to maintain a healthy body weight. This lowers the risk of diabetes as well as heart disease and certain cancers.
According to the Kenya Stepwise survey for Non-Communicable Diseases (NCDs) risk factors, close to 90 (87.8) percent of the country's population has never been tested for raised blood sugar, which is used to detect diabetes. This highlights the need for Kenyans to adopt healthy diets and lifestyles to prevent the condition.
