Wednesday, April 12, 2017

Take Fresh Fruits To Cut Risk of Developing Diabetes

A bowl of fresh fruits a day may lower the risk of developing diabetes by 12 per cent, a study has showed.

In individuals with diabetes, consuming fresh fruit more than three days a week was associated with a 17 per cent lower relative risk of dying.

Further, it can lower the risk of developing diabetes-related complications affecting large blood vessels -- ischaemic heart disease and stroke -- and small blood vessels -- kidney diseases, eye diseases, and neuropathy -- by 13-28 per cent, the findings revealed.

Although the health benefits of diets including fresh fruit and vegetables are well established, the relatively high sugar content of fruit has led to uncertainty about associated risks of diabetes and of vascular complications of the disease, said Huaidong Du of the University of Oxford.

This has led to frequent abstention from fruit consumption among individuals with diabetes in many parts of the world, he noted in the paper published in the journal PLOS Medicine.
The study, which assessed nearly 500,000 people from China, also showed that people who reported elevated consumption of fresh fruit had an estimated 0.2 per cent reduction in the absolute risk of diabetes over five years.

In addition, higher consumption of fresh fruit in people with diabetes, led to the decrease in mortality risk of 1.9 per cent at five years, and lower risks of microvascular and macrovascular complications.
When it comes to diabetics eating fruits, there is a lot of confusion and information is very misleading. Just remember that moderation is the key here.


- Always eat fruits that are fresh, local and in season.

- Eat fruits that have a low glycemic index.

- Fruits should not be eaten with your main meals, its best to have fruits in between meals and as a snack.

- Fruits with high glycemic index should be eaten only in moderation.

- Eat fruits with some nuts and olives to balance the glycemic load.

- Sprinkle fruits with cinnamon which is very helpful in balancing blood sugar levels.

- Grind whole flaxseed in a coffee grinder and sprinkle over fresh fruit to balance sugar levels.

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