•   
  •   
  •   

Health & Fit Add fruit, veggies and grains to diet to reduce type 2 diabetes risk by 25%, studies say

02:36  09 july  2020
02:36  09 july  2020 Source:   cnn.com

“RHOBH” Star Lisa Rinna Swears by Yoga and a “Dirty Vegan” Diet for Flat Abs at 56

  “RHOBH” Star Lisa Rinna Swears by Yoga and a “Dirty Vegan” Diet for Flat Abs at 56 "For me, working out is like brushing my teeth," says the mom of two.The secret to her toned bod? “For me, staying in shape has always been a part of my life and it’s all about consistency,” Rinna told OWN. “I started working out at a very young age. I started playing competitive tennis, and I’ve worked out my whole life. For me, working out is like brushing my teeth.” Below, Rinna dishes on the diet and fitness routine that keeps her in such great shape.

Adding about a third of a cup of fruit or vegetables to your daily diet could cut your risk of developing type 2 diabetes by 25%, while higher consumptions of whole grains such as brown bread and oatmeal could cut the risk by 29%, according to two new studies published Wednesday in the journal BMJ.

a group of assorted fruits and vegetables: BERLIN, GERMANY - FEBRUARY 08: Fresh fruits and vegetables lie on display at a Spanish producer's stand at the Fruit Logistica agricultural trade fair on February 8, 2017 in Berlin, Germany. The fair, which takes place from February 8-10, is taking place amidst poor weather and harvest conditions in Spain that have led to price increases and even rationing at supmermarkets for fresh vegetables across Europe. (Photo by Sean Gallup/Getty Images) © Sean Gallup/Getty Images Europe/Getty Images BERLIN, GERMANY - FEBRUARY 08: Fresh fruits and vegetables lie on display at a Spanish producer's stand at the Fruit Logistica agricultural trade fair on February 8, 2017 in Berlin, Germany. The fair, which takes place from February 8-10, is taking place amidst poor weather and harvest conditions in Spain that have led to price increases and even rationing at supmermarkets for fresh vegetables across Europe. (Photo by Sean Gallup/Getty Images)

The studies add to the growing database of literature that shows a healthier diet of whole grains, fruits and veggies -- along with regular physical activity, no smoking and maintaining a healthy weight -- can significantly impact your risk of developing the deadly disease.

Mediterranean diet: Overcome the coronavirus meat shortage by adopting one of the world's healthiest diets

  Mediterranean diet: Overcome the coronavirus meat shortage by adopting one of the world's healthiest diets Don't let the current meat shortage get you down. Battle back by adopting the Mediterranean diet, considered one of the healthiest diets in the world.But there's a delicious and healthy way to cut back on your use of meat while it's expensive and scarce: Start cooking like you live in one of the 21 sun-soaked countries that surround the Mediterranean Sea.

Diabetes was the seventh leading cause of death in 2016, according to the World Health Organization, and is a "major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation."

Some 463 million adults between the ages of 20 and 79 years were living with diabetes in 2019, according to the International Diabetes Federation. That number is expected to rise to 700 million by 2045.

Objective look at fruits and veggies

Most studies use questionnaires to quiz study participants about what they ate and when, which leaves most nutritional studies subject to the vagaries of human recall.

7 Keto-Approved Ice Creams That Actually Taste Good

  7 Keto-Approved Ice Creams That Actually Taste Good They're sweet.

But a group of European researchers used an objective measurement -- a composite score of blood biomarkers of vitamin C and carotenoids (the richly colored pigments of yellow, red and green on fruits and vegetables) -- to measure the amount of fruits and veggies eaten.

The study compared nearly 10,000 adults with new-onset type 2 diabetes to a group of nearly 14,000 adults who remained free of diabetes. All were participating in the European Prospective Investigation into Cancer and Nutrition (EPIC)-InterAct study that took place in eight European countries.

There was a 25% lower risk of developing type 2 diabetes for every 66 extra grams of fruit and vegetables eaten each day, the study found.

That's not much -- just over 1/3 cup of either fruits or veggies.

"The public health implication of this observation is that the consumption of even a moderately increased amount of fruit and vegetables among populations who typically consume low levels could help to prevent type 2 diabetes," the study said.

How to Make Fruit Salad That Doesn't Suck

  How to Make Fruit Salad That Doesn't Suck Making good fruit salad isn't as easy as you might think, but the best fruit salad just depends on a few simple rules. Here's how to make it, with summer fruit salad recipes galore. Fruit salad is a staple of hotel breakfast buffets and brunch spots (and hospital cafeterias and elementary schools) everywhere—but it's rarely any good. From hard, unripe fruit—chunks of bland melon and mouth-puckering pineapple—to sad, squishy grapes with brown tops, it's often uninspiring at best, and at worst, actively disgusting. But it doesn't have to be that way.

"It should be noted that these findings and other available evidence suggest that fruit and vegetable intake, rather than vitamin supplements, is potentially beneficial for the prevention of type 2 diabetes."

Whole grains good, except popcorn

The second study used questionnaires to measure the whole grain intake of more than 158,000 women and nearly 37,000 men taking part in the Nurses' Health Study, Nurses' Health Study II, and Health Professionals Follow-Up Study. All three studies have been following the health of Americans free from diabetes, heart disease and cancer over long periods of time.

Foods and ingredients considered whole grains were: whole wheat and whole wheat flour, whole oats and whole oat flour, whole cornmeal and whole corn flour, whole rye and whole rye flour, whole barley, bulgur, buckwheat, brown rice and brown rice flour, popcorn, amaranth and psyllium.

Results showed that eating two or more servings a week of oatmeal was associated with a 21% lower risk of diabetes, a 15% lower risk for added bran and a 12% lower risk for brown rice and wheat germ, when compared to eating less than one serving a month.

4 Science-Backed Reasons People with Diabetes Can Eat Fruit Worry-Free

  4 Science-Backed Reasons People with Diabetes Can Eat Fruit Worry-Free We dare you not to drool looking at these delicious (and seriously nutritious) smoothies.

There was a 19% lower risk of diabetes with eating one or more servings a day of whole grain cold breakfast cereal and a 21% lower risk for the same amount of dark bread, again compared to eating less than one serving a month.

These statistics held true even after adjusting for body mass index and other lifestyle and dietary risk factors for diabetes, the study said.

On average, people who ate the most whole grains -- around four to six servings a week -- had a 29% lower rate of type 2 diabetes than those who ate none or less than one serving a month.

On a daily basis, reductions in risk plateaued at about two servings a day for total whole grain intake, and a half a serving a day for whole grain cold breakfast cereal and dark bread.

One grain, however, had a negative effect: popcorn. The study found an increased rate of type 2 diabetes with eating one or more servings of popcorn a day. The effect occurred only when a full serving of 1 cup or more was eaten.

While popcorn, as a whole grain, has relatively high amounts of fiber and fills us up, the researchers pointed out that Americans often eat their popcorn with lots of salt and butter, and sometimes sugar or cheese, which can lessen its healthy properties. In addition, most Americans don't pop from a whole grain but purchase "ultraprocessed" versions that are microwaved, home popped, or ready to eat.

This Is the Worst Chain Restaurant Dessert .
It's just loaded with unnecessary calories, sugar, and fat.

usr: 3
This is interesting!