Diabetes Mellitus Risk can be Reduced by Eating More Fruits & Vegetables; 5 Diabetic-Friendly Fruits to Try

Diabetes mellitus, a chronic disease that affects the way the body uses energy from food, affects about 29.1 million Americans or 9.3% of the population. About 8.1 million diabetes patients go undiagnosed.

According to the American Diabetes Association, diabetes is the seventh leading cause of death in the United States, claiming 69,071 lives in 2010.

Food Consumer reports that a new study suggests how vegetables can help protect against type 2 diabetes. Data from seven prospective cohort studies was analyzed by researchers, who found that higher intake of cruciferous vegetables was linked to a 16% reduced risk of diabetes mellitus, compared to those who had a lower intake of vegetables. The study was independent of other risk factors for cardiovascular disease such as smoking, alcohol drinking, body mass index (BMI) and physical inactivity.

If one is already diabetic, however, it is imperative to be vigilant about one's diet. Here are some fruits and foods that are good for diabetics.

1. Pomegranates. According to NDTV, pomegranates are a great source of antioxidants that may protect from free-radicals and chronic disease. Dr. Fuhrman reports that the compound found in pomegranates called punicalagin has been shown to benefit the heart and blood vessels, and helps lower blood pressure. It also aids in increases the melting of heart blockages. A study has also shown how the consumption of pomegranate juice lowered blood pressure among participants by 12%. It also decreased atherosclerotic plaque by 30%.

2. Strawberries. This fruit has so many uses, from breakfast smoothies to oatmeal toppers and milkshakes. Strawberries have a low glycemic index, which means the process in which it is released into the blood stream as glucose is slow. According to Medical News Today, a study revealed how consuming about 37 strawberries in a day may reduce diabetic complications such as kidney disease and neuropathy.

3. Guava. Like strawberries, guavas also have a low glycemic index. What's even better is that it is very rich in dietary fiber, which contributes to a healthier digestive system.

4. Papaya. A great source of fiber, papaya also contains antioxidants that protect against cell damage. WH Foods reports that papayas contain antioxidant nutrients such as carotenes, vitamin C and flavonoids, B vitamins, folate and pantothenic acid and minerals such as potassium, copper, and magnesium. It also contains the enzyme papain, which helps digest proteins.

5. Watermelon. These fruits are about 92% water, which helps keep you refreshed and hydrated throughout the day. In addition, it also contains significant levels of itamins A, B6 and C, lycopene, antioxidants, and amino acids, as per Livescience. What's even better is that this fruit is low in sodium and low in calories, so it's great for those who are looking to maintain their weight.