Health Day Reporter
Saturday, June 8, 2019 (HealthDay News)-The types of foods you eat, and even the order in which you eat them, can affect your probability of development. Type 2 diabetes, Three new studies suggest.
Study-Present to American Society Nutrition -found:
- Mainly switch to plant base diet (However, those that may contain meat and dairy products) Type 2 diabetes As much as 60%.
- Eat a lot vitamin B2 and B6 were linked to lower risk Type 2 diabetesWhile getting more B12 in diet Seemed to be associated with higher risk of type 2 Diabetes..
- The order in which you eat your food seems to be important.People who ate vegetables before eating meat and rice had less blood sugar Levels, along with positive changes in their hunger hormones.
Dr. Rekha Kumar, an endocrinologist at the New York-Presbyterian and Weill Cornell Medical Center in New York City, reviewed the findings.
“Emphasis on fruits, vegetables and whole foods is a very practical and easy way to manage Type 2. Diabetes“For example, when you can eat a spinach egg white omelet, half of the plate should be green, even at breakfast,” she said.
“Theoretically, changing the order in which you eat food can affect weight and appetite control,” she said.
The first survey included more than 2,700 people hired with an average age of 25 years. 40% were black and nearly 60% were women. Their health and diet lasted more than 30 years.
People who have the greatest improvement in dietary quality from early adulthood to middle age Diabetes Almost two-thirds compared to that person diet The study found that the quality was slightly reduced.
What constitutes quality diet?? Researchers said it contained more “nutrient, plant-centric” foods.
Yuni Choi, a PhD candidate for the Twin Cities at the University of Minnesota at St. Paul, the lead author of the study, said that plant-based diets are “high in natural vegetable foods, low in highly processed vegetable foods, and low. Generally low in animal origin. ” Base food. ”
As a result, vegetables, fruits, and whole grains are highly valued, but white bread and white rice scores are low. Hee-seop Choi said this type of diet could contain lean meats and low-fat dairy products.
On average, those who improve their diet have more than 4 servings of vegetables daily, 2 servings of fruit, 1-1 / 2 servings of nuts or seeds, nearly 2 servings of whole grain, less than 1 serving of processed meat, and Hee-seop Choi. Said that lean meat was about one serving.
Choi and her advisor and co-author, David Jacobs, believe that the diverse nutrients found in plant foods can help prevent them. Diabetes..
“B” gets A for health
The second study looked at dietary data for about 200,000 American adults over a 15-year period.
Those with the highest levels of vitamins B2 and B6 decreased by about 10% Diabetes Danger. According to the USDA, B2 is found in fortified grain products such as eggs, lean meats, green vegetables, cereals and bread. B6 is found in fish, lean meats, fruits (excluding citrus fruits), potatoes and other non-starch vegetables.
Although total vitamin B12 intake was not associated with higher risk Type 2 diabetesWhen researchers looked only at B12 from food sources, the odds increased by 11%.They did not find a similar increase Diabetes Risk of B12 in diet supplement.. They said this may be because B12 in foods is often derived from animal foods.
A third study found that the order in which you eat can affect your blood. sugar level. Researchers asked 16 Chinese adults (mainly men) to eat five experimental meals in a fixed order. The diet included vegetables, meat and rice, and the amount remained the same.
Overall, the smallest spikes in blood sugar Levels arose when I first ate vegetables and meat. Eating vegetables, meat, and rice separately in this order reduced blood sugar levels and improved the response of appetite hormones.
“The way we eat and present food can have significant physiological consequences,” said research author Cristiani Henry, clinical director. Nutrition Research Center of Singapore Institute of Clinical Sciences.
Henry said fiber Other nutrients found in vegetables appear to slow the transit time of food. This can also slow down the rise in blood sugar levels after a meal.
Eating vegetables first is “an easy and practical way to reduce the rise in blood sugar when eating rice,” he said. Henry added that more research is needed to see if similar changes can help control blood sugar spikes in foods eaten in places like the United States.
The three studies were to be presented at the American Nutrition Society in Baltimore between Saturday and Tuesday. Studies presented at conferences are usually considered preliminary until published in a peer-reviewed journal.
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Source: Rekha Kumar, MD, MS, Endocrinologist, New York City Elderly Church and Weil Cornell Medical Center, and Medical Director of the American Obesity Medical Commission. Dr. Yuji Choi, University of Minnesota Twin Cities Candidate, St. Paul; Christiani Jeyakumar Henry, Ph.D. , Director, Clinical Nutrition Research Center, Institute of Clinical Sciences, Singapore. Presentation June 8-11, 2019, American Society for Nutrition, Baltimore
What you eat and how you eat affects the odds of type 2 diabetes
Source link What you eat and how you eat affects the odds of type 2 diabetes