Fruits, vegetables and legumes take away the risks of diabetes

This was confirmed by a recent New Zealand study

The season is the right one. And then, let's take a sharp turn to our eating habits, if they are not already particularly rich in fruit, vegetables and legumes or more generally in dietary fiber. These components, in those who begin to have blood glucose values ​​that turn towards 126 milligrams per deciliter of blood (the diabetes threshold, while it would be useful to keep the values ​​below 110 milligrams per deciliter), can be a key factor in living longer long. Here, in summary, how to behave.

More fibers, better fields

To give the right weight to a diet rich in fiber as a fundamental element for the prevention of diabetes and in the management of those who already have to deal with the disease, be it type 1 (the form that appears above all in young people and adolescents and born from an autoimmune mechanism) or type 2 (mainly linked to overweight and sedentary lifestyle), it is a research that appeared in Plos Medicine and conducted in New Zealand under the coordination of Andrew Reynolds, of the National Heart Foundation.

The experts carried out a careful analysis relating to the value of dietary fiber in the management of diabetes by monitoring the conditions of 800 adult subjects affected by both types of disease. The results are extremely interesting in terms of outcomes: when you regularly take fiber in quantity with your normal diet, you notice a significant reduction in premature mortality compared to what you see in those who consume few fibers.

The figure appears particularly significant on the population with diabetes: if the daily intake of fiber was increased to 35 grams per day compared to just under 20 representing the average population in New Zealand, it would be reduced by 35%, therefore by more than one third, the risk of premature death.

The advice, therefore, is very simple: taking advantage of what nature offers us in this season of copious availability of vegetables, fruit – better if not blended, as the benefits of the fibers fade – and legumes, you can offer a real charge of well-being with a view to preventing diabetes and better control of blood sugar changes when they are present.

Above all, again according to experts, it is better to increase the intake of fiber with other foods. For example, it would be important to take wholemeal bread, rice and pasta. In addition to better blood sugar control, these simple measures (obviously if you do not overdo it with doses) are also useful for keeping cholesterol levels lower and for fighting overweight.

Attention immediately after meals

When taking a meal, even if you do not have weight problems, there is a physiological increase in blood sugar, insulin and lipids (triglycerides). When the diet is rich in simple carbohydrates and fats, these increases are more marked. In the long run, you may have an increased risk of some chronic diseases, such as obesity and diabetes.

The alterations in blood sugar and triglycerides that characterize the post-prandial period can be modulated in a positive way, improving the quality and quantity of the foods we introduce. Studies conducted both in diabetics and in the general population, show that, by taking a diet that is richer in legumes, whole grains, fruits and vegetables – therefore richer in fiber – in the post-prandial period a reduction in both blood sugar and triglycerides is observed (obviously compared to what happens to people who take on few fibers).

So, with appropriate, simple food choices we can reduce these alterations that expose us to a greater risk of diabetes, obesity and cardiovascular diseases.

As for the advice, for the general population we recommend a fiber intake of 30-35 grams per day, which then is equivalent to taking a plate of legumes or pasta and legumes 2-3 times a week, one or two abundant dishes of vegetables in the day and two-three pieces of fruit a day.

Among the cereals it is good to choose the less refined ones, such as whole wheat bread and whole wheat pasta. Obviously, in case of diabetes, the doctor's advice on choosing food is essential.

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