Higher consumption of fruit, vegetables and whole grain foods are associated with a lower risk of developing type 2 diabetes, according to two studies published by The BMJ.
The findings suggest that even a modest increase in consumption of these foods as part of a healthy diet could help prevent type 2 diabetes.
In the first study, a team of European researchers examined the association between blood levels of vitamin C and carotenoids (pigments found in colourful fruits and vegetables) with risk of developing type 2 diabetes.
Sugar substitutes are marketed as a way to reduce calories and decrease intake of added sugars. While they seem to be safe, the products in which sugar substitutes are found may contain large amounts of refined carbohydrate and are frequently not the healthiest choices, according to Tufts Health & Nutrition Letter.
-Look for labels. “Diet,” “sugar-free,” “low-calorie,” or “reduced-calorie” labels typically indicate the presence of sugar substitutes. CHOOSE water. When trying to decrease added sugar intake, water, unsweetened coffee, tea, and seltzer are the best choices. For those who find it hard to give up sugar-sweetened beverages, a switch to beverages sweetened with sugar substitutes will help cut health-damaging added sugars while you work to wean yourself off of sweet drinks.
-Eat fruit. The natural sugars in fruits are not associated with harmful health effects, and the nutrients in these naturally-sweet choices are definitely health-promoting.
-Limit sugar alcohols. In some people, high intake can cause cramping, gas, and diarrhea. The amount that can be tolerated without ill effects varies from person to person. “Sugar Alcohol” should be listed under “Total Carbohydrate” on Nutrition Facts labels.
Exercise is excellent for keeping the body healthy, but what you put into that body is also critical. I saw a poster that said, ‘You can’t outrun your fork.’
Eating three or more servings of fruit and vegetables per day may lower your risk of developing peripheral artery disease (PAD), according to new research in Arteriosclerosis, Thrombosis and Vascular Biology, an American Heart Association journal.
PAD narrows the arteries of the legs, limiting blood flow to the muscles and making it difficult or painful to walk or stand.
Previous studies linked lower consumption of fruits and vegetables with the increased occurrence of coronary heart disease and stroke. However, there has been little research into the association of eating fruits and vegetables and PAD. Continue reading →
Here is yet another reason to be sad about the SAD – Standard American Diet.
A new study by Keck School of Medicine of the University of Southern California researcher links increased dietary potassium with lower hypertension.
Consuming potassium-rich foods like sweet potatoes, avocados, spinach, beans, bananas — and even coffee — could be key to lowering blood pressure, according to a USC researcher.
“Decreasing sodium intake is a well-established way to lower blood pressure,” said Alicia McDonough, professor of cell and neurobiology at the Keck School of Medicine of USC, “but evidence suggests that increasing dietary potassium may have an equally important effect on hypertension.” Continue reading →
“We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering,” says Dr Oyinlola Oyebode of UCL’s Department of Epidemiology & Public Health, lead author of the study. “The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. Vegetables have a larger effect than fruit, but fruit still makes a real difference. If you’re happy to snack on carrots or other vegetables, then that is a great choice but if you fancy something sweeter, a banana or any fruit will also do you good.”
Researchers at University College London used the Health Survey for England to study the eating habits of 65,226 people representative of the English population between 2001 and 2013, and found that the more fruit and vegetables they ate, the less likely they were to die at any age. Eating seven or more portions reduces the specific risks of death by cancer and heart disease by 25% and 31% respectively. The research also showed that vegetables have significantly higher health benefits than fruit.
This is the first study to link fruit and vegetable consumption with all-cause, cancer and heart disease deaths in a nationally-representative population, the first to quantify health benefits per-portion, and the first to identify the types of fruit and vegetable with the most benefit.
Compared to eating less than one portion of fruit and vegetables, the risk of death by any cause is reduced by 14% by eating…