Fresh Fruit & Green Leafy Vegetables Reduce Type-2 Diabetes Risk

LettuceFresh fruit and green leafy vegetables such as spinach, silver-beet, and lettuce reduce the risk of developing type-2 diabetes according to a new study published in the journal Diabetes Care online earlier this month. The same study also found that drinking large amounts of fruit juice may substantially increase diabetes risk.

The research, led by Dr. Lydia Bazzano of the Department of Epidemiology, Tulane University School of Public Health and Tropical Medicine in New Orleans, involved the analysis of data from 71,346 healthy female nurses between the ages of 38 and 63 over an 18 year period between 1984 and 2002. During the study period, 4,529 new cases of type-2 diabetes were diagnosed.

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Alcohol Consumption Associated With Lower Diabetes Risk

A glass of beerA 12-year study on the effects of alcohol on diabetes has found that consumption of alcohol may reduce the risk of developing type-2 diabetes by more than a third. The reduction in diabetes risk was apparent even at relatively high levels of alcohol consumption (more than 28 standard drinks a week).

The researchers used data from 46,892 male health professionals who were sent questionnaires every two years for the 12 year study period.

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Low-Carb Diets Best For Reducing Diabetes Risk

Low-carbohydrate diets high in plant based protein and fat may be better than traditional low fat, high carbohydrate diets at reducing the risk of diabetes according to a new study published in the February 2008 edition of The American Journal of Clinical Nutrition.

The researchers used data from the Nurses’ Health Study which followed more than 85,000 women over a 20 year period. The researchers examined the association between the percentage of energy intake from carbohydrates and the probability of developing diabetes.

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What Fruits Can A Diabetic Eat?

Assorted citrus fruitDiabetics often ask whether it is safe for them to eat large quantities of fruit. Many diabetic patients avoid eating fruit because they are worried that the high sugar content found in most fruits will worsen their condition. Fortunately, there are many fruits a diabetic can enjoy which do not significantly affect blood glucose levels, in fact certain fruits may actually improve glucose control and insulin sensitivity over time.

Good Fruits For Diabetics

Fiber rich foods are generally safe for diabetics to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber delays the emptying of stomach contents into the small intestine which slows down the absorption of sugar into the blood stream. Fiber rich fruits tend to be fruits with edible skins and seeds as it is these parts of the fruit that are highest in fiber.

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Diet Soda, Red Meat & Fried Food Boost Diabetes, Heart Disease Risk

Piece of steakTypical staples of a western diet such as diet soft drinks, red meats, and fried foods can lead to a condition called metabolic syndrome which can significantly increase your risk of developing diabetes and heart disease according to a recent study.

The study, funded by the National Heart, Lung, and Blood Institute and published in the American Heart Association’s Circulation journal, found that as little as two servings of red or processed meat a day and one diet soft drink increases an individuals risk of developing metabolic syndrome by more than a quarter.

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Whole Grain Breakfast Cereals Reduce Diabetes Risk

Those who eat breakfast cereal each day are far less likely to develop type-2 diabetes than those who do not according to a recent study published in the journal Obesity in December, 2007.

Researchers at the Harvard medical school in Boston, using data from over 20,000 individuals from the Physicians’ Health Study, found a correlation between breakfast cereal consumption and a reduction in the risk of type-2 diabetes. The relationship was stronger amongst those eating whole-grain cereals rather than processed cereal products.

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Can Diabetics Drink Alcohol?

A glass of beerAs a general rule, diabetics are able to drink alcohol in light to moderate amounts without any negative health effects.

Alcoholic drinks are typically very low in carbohydrates – a can of beer contains around 10 grams of carbohydrate while wine (with the exception of port), and spirits contain virtually none. Compare this to some soft drinks which contain up to 35 grams of carbohydrates per serving. Furthermore, alcohol actually lowers blood-sugar levels for up to 8-12 hours after alcohol is consumed. This is because alcohol promotes glucose uptake into the liver in the form of glycogen (a form of short term energy storage).

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