A new study published by The BMJ today has found that eating a diet that includes plenty of fruit and vegetables appears to lower the risk of developing type 2 diabetes. Researchers from all across Europe investigated whether there is an association between a diet high in fruit and vegetables and the risk of developing type 2 diabetes. To do so, the team looked at 9,754 adults who developed type 2 diabetes and 13,662 adults who were diabetes-free in eight European countries. The participants underwent blood tests to measure their levels of vitamin C and carotenoids (which are pigments found in colorful fruits and vegetables), and the participants were asked to self-report their fruit and veg intakes. After taking into account other possible risk factors for diabetes, they found that higher blood levels vitamin C and carotenoids were associated with a lower risk of developing type 2 diabetes. In fact, participants in the group with the highest levels of vitamin C and carotenoids had a 50 percent lower risk compared to those in the group with the lowest levels. The researchers also calculated that for every 66 grams more of fruit and vegetables eaten each day there was a 25 percent lower risk of developing type 2 diabetes. To put this into context, one medium-sized banana weighs around 120 grams and the average apple can weigh between 70 and 100 grams, if not more. The researchers say the findings suggest that even modestly increasing the amount of fruit and veg in the diet can help prevent future type 2 diabetes.