The results of a recent study confirm official recommendations for the daily consumption of fruits and vegetables to prevent certain chronic diseases. Researchers have found that this healthy habit helps reduce the risk of type 2 diabetes.
Because they are rich in vitamins, minerals and fiber and because their beneficial effect on health has been demonstrated several times, fruits and vegetables should be consumed daily.
Many studies have highlighted their protective role in preventing diseases that occur especially in the second and third ages, such as cancer, cardiovascular disease, obesity, but also diabetes. This new scientific paper shows that even a modest increase in the consumption of these foods, as part of a healthy diet, could help prevent type 2 diabetes, a chronic disease in which sufferers have too much blood sugar (hyperglycemia).
Vegetables and fruits, allies of health
In this study published in the journal B.M.J, a team of European researchers looked at the association between the level of vitamin C and carotenoids (pigments found in colored fruits and vegetables) in the blood and the risk of developing type 2 diabetes: a measure of which results (vitamin C and carotenoid levels) are considered more reliable indicators of a person's consumption of fruits and vegetables than the use of food questionnaires.
To do this, the researchers looked at 9,754 adults in eight European countries who developed type 2 diabetes and a comparison group of 13,662 healthy adults. The results of the study showed that higher levels of vitamin C or carotenoids in the blood (or their combined levels) were associated with a lower risk of developing type 2 diabetes.
The researchers also tried to find out what daily portion of fruits and vegetables is needed to make a positive change in reducing the risk of diabetes. The scientists calculated that each increase of 66 grams of fruits and vegetables per day was associated with a 25% lower risk of developing type 2 diabetes.
The study's authors state that these results suggest that higher consumption of fruits and vegetables is associated with a lower incidence of type 2 diabetes, regardless of whether this increase in consumption is below or above the threshold of five fruits and vegetables per day. In terms of public health, they say, this means that if people eat even small amounts of fruits and vegetables, but do so daily, they can reduce their risk of diabetes.
Health authorities insist that diet plays an important role in the prevention and treatment of diabetes, as does daily physical activity and drug treatments. The beneficial effects of a balanced diet on blood sugar and general health are scientifically proven. Therefore, adopting and maintaining a balanced diet is a key benefit. Even if no food is strictly forbidden, some of them, especially products containing sugar, must be reduced due to their hyperglycemic effect, while vegetables must have priority at every meal of the day.
What to eat if you have diabetes
Talk to your doctor or a qualified dietitian - this is the advice of experts. These people can help you build a diet plan that does not bore you and that combines effectively with anti diabetic treatment. There are a number of eating styles that work well for diabetics, such as the Mediterranean diet (listed by experts, also in 2019, as the 1st place in the top of healthy eating styles), vegetarian diet and vegan diet.
The Mediterranean diet is low in red meat, sugar and saturated fats, but rich in vegetables and fruits, nuts and fish. Along with a balanced lifestyle, this diet offers a number of health benefits in addition to diabetes prevention and glucose regulation: weight loss, improved heart and brain health, cancer prevention.
People eat differently in Greece, Italy, France and Spain, all included in the Mediterranean area, so there is not just one Mediterranean diet, but many principles are shared. Harvard Public Health has developed a consumer-friendly Mediterranean diet pyramid that provides guidelines on how to fill a plate.
The focus is on simple dishes (salads based on vegetables and greens, vegetables cooked with olive oil), with most meals focused on fruits and vegetables, whole grains, legumes (beans, chickpeas, lentils), seeds (flax, sunflower etc.), nuts, almonds, hazelnuts, fish (tuna, herring, salmon, trout). Refined sugar and flour are rarely consumed, as are saturated fats. This type of diet encourages meals taken with friends or family, so that good mood is present.
Regardless of which eating style you focus on, it is important to include as many non-starchy vegetables in your daily meals and to avoid added sugar and refined cereals (white bread, pasta).
There is scientific evidence that lower carbohydrate intake has benefits for diabetics, but the amount that is right for you to keep your blood sugar within normal limits should be determined with your doctor (so as not to go to the other extreme, hypoglycemia).
To reduce the risk of diabetes complications, such as cardiovascular and kidney disease, it is advisable to replace, as much as possible, foods high in saturated fats such as butter and fatty beef with olive oil and fish.
And some dietary supplements can be useful in managing diabetes (to ensure the regulation of blood sugar and normalize glucose metabolism), such as nutraceuticals based on bitter cucumber, fenugreek, turmeric and cinnamon.
No comments :
Post a Comment