The scientist paper – published in Foods magazine – evaluated the nutritional composition and health benefits of berries, focusing on strawberries and raspberries. Dr Emma Derbyshire, nutritionist, said: “It’s refreshing to read a new scientific publication that focuses solely on red fruits. These are exciting findings, adding to the domain of nutrition and showing how to make some simple daily swaps, such as Substituting processed snacks for nutrient-dense snacks. Berries could benefit health.”
Rich in vitamins, carotenoids, and phenolic compounds, strawberries and raspberries have been associated with a lower risk of disease.
Fruits are not only associated with a reduced risk of type 2 diabetes and cancer, but also: obesity, cataracts, heart disease, stroke, and hypertension.
The research work pointed out that strawberries, for example, provide: magnesium, potassium, calcium, phosphorus, polyphenols, zinc, iron and dietary fiber.
In addition, red fruits “do not usually undergo any processing to be consumed, [thus] its antioxidant properties are not reduced.
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Prevention of type 2 diabetes – diet
Experts from the Harvard TH Chain School of Public Health point out that a healthy diet is one of the three points when it comes to minimizing the risk of type 2 diabetes.
The other two are: control your weight and exercise at least 150 minutes each week.
“Being overweight increases the chances of developing type 2 diabetes sevenfold,” the experts warned.
“Being obese makes you 20 to 40 times more likely to develop diabetes than someone at a healthy weight.”
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Inactivity also promotes high blood sugar levels, the necessary marker for type 2 diabetes.
“Working your muscles more often and making them work harder improves your ability to use insulin and absorb glucose,” the experts explained.
In addition to eating red fruits, such as strawberries and raspberries, four dietary adjustments “can have a big impact on the risk of type 2 diabetes.”
These include choosing whole-grain products, such as whole-grain bread and pasta, rather than refined grains.
Another dietary tip is to “skip the sugary drinks,” opting instead for water, coffee, or tea.
And it’s also helpful to “choose healthy fats,” like those found in avocados, for example, rather than the saturated fats found in sweets.
“Limit red meat and avoid processed meat,” added the experts, replacing them with: nuts, beans, poultry or fish.
Cancer prevention – diet
Leading charity Cancer Research UK confirmed: “Eating a healthy, balanced diet can reduce the risk of cancer.”
To help reduce the risk of cancer, the charity recommends eating foods that are high in fibre.
Examples include: fruits, vegetables, lentils, beans, porridge, and eating the skin of potatoes and carrots.
“Foods and drinks, such as cheese and milk, may reduce the risk of bowel cancer,” Cancer Research UK noted.
You should also cut back on red and processed meat, such as:
- Bacon
- Sausages
- Chicken Nuggets
- Fast food
- Sugary drinks
- Alcohol.
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