Longevity diet to protect yourself from diabetes

Reduce trans fats and sugars, eat more and better: the guide to preventing and slowing down diabetes

Diet, the 7 fish that have the least calories

The longevity diet has the greatest chance of reducing the onset of diabetes and slowing its course.

In fact, it contains proven and authoritative scientific findings resulting from decades of international studies, as well as the eating habits of the centenarians of different populations in the world, at the center of the research of Professor Valter Longo, internationally renowned Biogerontologist and his Team, based on the analysis of their lifestyle and eating habits useful to understand what are the behaviors that give benefits in terms of healthy longevity.

On the occasion of World Diabetes Day (14 November 2020), here is the vademecum of advice on which the Valter Longo Onlus Foundation bases its Nutritional Assistance paths for diabetic patients ):

  • 100% vegetable menu (or almost): adopt a vegan-pescetarian diet, which is as close as possible to a 100% vegetable-based menu (legumes, vegetables, fruit) and fish (2 or 3 times a week) , avoiding the one with a high percentage of mercury. And for the Over 65s, one more recommendation, to safeguard muscle mass: the gradual reintegration of other proteins of animal origin – eggs, cheese, meat, goat yogurt. Finally, green light for extra virgin olive oil, to be consumed in relatively high quantities, from 50 to 100 ml per day.
  • Eat more, not less, but better: eat rich portions of complex carbohydrates (tomatoes, broccoli, carrots, legumes, etc.) and include beans, chickpeas, peas, as the main source of protein.
  • Minimize hydrogenated and trans fats and sugars: favor foods rich in unsaturated fats, such as those of salmon, walnuts, almonds, hazelnuts, and low in hydrogenated and trans fats, such as those of industrial and packaged products.
  • Eat two meals and a snack: To maintain or reduce weight, a 2 + 1 eating pattern is recommended: breakfast, lunch and snack in the evening or breakfast, snacks for lunch and main meal in the evening.
  • Eat within twelve hours: have breakfast after 8 and dinner before 20, or have the first meal of the day at 9 and dinner before 21.
  • Jolly foods save blood sugar: seasonal vegetables, preferably organic, nuts (almonds, walnuts, hazelnuts), red fruits (raspberries, blackberries, strawberries, blueberries, currants).

From the results of recent studies conducted by Professor Valter Longo (Science Transnational Medicine, February 2017) it appears that periods of scheduled fasting can help the cells of pre-diabetic patients to regenerate, overcoming insulin resistance and reducing blood glucose levels. .

Based on data from the National Association of Diabetology (2019) in Italy a diagnosis of diabetes is made every two minutes, for a total of over 3 million people affected by the disease (Source: Istat), including 1 out of 6 is over 65, out of a total of 422 million cases worldwide and 4 million deaths a year. But that's not all: diabetics are among the most exposed to the current risk of a pandemic. The coronavirus receptors are in fact the same ones associated with diseases such as diabetes and cardiovascular diseases (Source: Global report on diabetes, WHO 2016, Iss, Idi-Irccs of Rome, Isa-Cnr of Avellino, 2020).

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