I hope you’ve got off to a great start with your 2014 diet and fitness goals (of course that’s assuming you had some!). What actually constitutes a healthy diet can seem a bit of a minefield with plenty of contradicting advice and conflicting studies telling us that something is both good and bad for us.
One of the many diet related health risks we keep hearing about is type 2 diabetes. The statistics show that the modern diet is putting both children and adults at a much greater risk of developing diabetes than in previous generations. In Britain alone there are more than 3 million sufferers.
With this is mind it would be good to know if there are any foods that can help ward off diabetes. A team of researchers at Harvard University recently addressed this very question. They looked at three large studies which gathered data on 187,000 US nurses over a 12 year period. They were asked about their eating habits every 4 years and 6.5 percent of them developed diabetes over the course of the study. The analysis of the studies threw up some very interesting results on the health giving power of consuming fresh whole fruit.
in summary people on the study who ate three servings a week of:
1) Blueberries – had a 26% lower chance of developing diabetes.
2) Grapes – had a 12% reduced risk
3) Prunes – had a 11% reduced risk
4) Apples and Pears – had a 7% reduced risk
5) Bananas, Plums, Peaches, Apricots – had a slight reduction in risk
Even more enlightening and very much consistent with the recent health warning on increased sugar consumption in our diet, regularly drinking 3 servings of fruit juice a week actually increased the risk of diabetes by 8 per cent.
So what useful tips can you take from this. Basically I would recommend that you avoid fruit juice and eat whole fruits if you want to reduce your diabetes risk.
For example replacing three servings a week of fruit juice with three servings of blackberries would cut your risk of developing diabetes by 34%. Not a bad trade I think you’d agree!
Catch up soon.