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The impact of common foods on diabetes

diabetes

By William N. WilliamsPublished 3 years ago 3 min read
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Different types of food, intake and dietary patterns can affect the occurrence and development of type 2 diabetes, such as whole grains, vegetables, meat, yogurt, sugary drinks, tea, coffee, and vegetarian diets. What are the effects of the following six types of foods that most of us may consume every day on type 2 diabetes?

1. Whole grains

Cereals help reduce or delay the blood sugar response and are negatively correlated with type 2 diabetes.

Compared with people who rarely consume whole grains, daily intake of 48-80 grams of whole grains can reduce the risk of type 2 diabetes by 26%. Therefore, it is encouraged to use whole grains instead of some refined grains in the daily diet.

Whole grains refer to grains that have not been refined or have been processed by milling, crushing, tableting, etc., which still retain the husk, aleurone layer, endosperm, germ and its natural nutrients of intact grains.

2. Vegetables and fruits

Current studies have found that the intake of green leafy vegetables can reduce the risk of diabetes, and the dose-response relationship is significant. The nutritional value of fruits and vegetables are similar, but there is no obvious correlation between fruit intake and the occurrence of type 2 diabetes.

A systematic review of 291,000 person-times showed that the total amount of vegetable intake has nothing to do with the risk of type 2 diabetes, but compared with the group with the highest and lowest green vegetable intake, the risk of type 2 diabetes was reduced by 13%.

The health cohort study showed that when the daily intake of vegetables was increased from 121 grams to 428 grams, the risk of diabetes was reduced by 28%.

3. Livestock

A large intake of animal meat can increase serum cholesterol and low-density lipoprotein cholesterol levels. People who consume animal meat every day have an increased risk of developing type 2 diabetes.

A survey study involving 430,000 people showed that compared with people who do not eat meat, eating 120 grams of meat a day increases the risk of diabetes by 20%.

4. Yogurt

Yogurt has a good preventive effect on some chronic diseases such as metabolic diseases and cardiovascular diseases.

A survey study involving 25,000 people showed that the daily intake of 200 grams of yogurt can reduce the risk of diabetes by 22%. Another study showed that the daily intake of 50 grams of yogurt can reduce the risk of diabetes by 9%.

5. Sugary drinks, tea, coffee

Sugary beverages refer to beverages with artificially added sugar and an ethanol content of not more than 0.5%, such as juice beverages, sports drinks, carbonated beverages, etc.

A survey study involving 310,000 people showed that compared with those who drank less than once a month or did not drink them, those who drank sugary drinks 1-2 times a day had a 26% increase in the risk of diabetes.

Drinking tea is beneficial to the blood sugar control of people at risk of type 2 diabetes. Evidence shows that soaking more than 16 grams of tea a day can significantly reduce the risk of type 2 diabetes.

Drinking coffee daily can also reduce the risk of diabetes. A study of millions of people shows that people who drink coffee every day have a 25%-31% lower risk of diabetes than those who do not drink coffee.

6. Vegetarian

A vegetarian diet is a dietary pattern that does not contain animal foods. Vegetarian food is rich in dietary fiber, which can increase insulin sensitivity, thereby reducing the risk of type 2 diabetes.

A cross-sectional study involving 40,000 people showed that a vegan diet can reduce the risk of type 2 diabetes by 62%. It should be noted that although the vegetarian diet has many beneficial effects on health, it cannot be ignored that the vegetarian diet will bring about the adverse effects of unbalanced nutrient intake.

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William N. Williams

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