Diabetes is something that affects more than 37 million American adults, according to the Centers for Disease Control and Prevention (CDC). For those in the United States, it is also the seventh leading cause of death. Fortunately, certain foods can increase the life expectancy of those with diabetes, according to new research presented at the annual meeting of the European Association for the Study of Diabetes (EASD). Medscape.
In a meta-analysis of studies conducted primarily in the United States and Europe that focused on all-cause mortality in adults with type 2 diabetes, researchers looked at dietary habits, including consumption levels and intakes of macronutrients such as carbohydrates, protein and fats, as well as micronutrients or vitamins and minerals. They also took note of supplements and secondary plant compounds such as polyphenols. During the studies, follow-ups were done after an average of 10 years.
The resulting data showed that eggs and dietary cholesterol were linked to an increased risk of all-cause mortality. Vegetables and vegetable protein had an inverse association, but the researchers noted that it was not statistically significant. On the other hand, whole grains, fish, fiber and omega-3 polyunsaturated fatty acids were found to have a significant connection to decreased risk of all-cause mortality for people with type 2 diabetes.
Researchers found that to reap life-prolonging benefits, people with type 2 diabetes needed to add just one serving (about 20 grams) of whole grains from foods like whole-wheat bread, brown rice, or breakfast cereals to their daily diet. By doing so, he lowered his risk of all-cause mortality by 16%.
On the other hand, a single serving of fish per week (yes, just one serving per week!) reduced the risk by 5%, while 100 milligrams per day of omega-3 polyunsaturated fatty acids reduced the risk by one 13%. Just 5 grams of fiber per day was associated with a 14% reduction.
“This meta-analysis was a 10-year study that reviewed foods that are often promoted in Mediterranean diet way of eating”, Cheryl Mussatto, MS, RD, LDclinical dietitian and author of The nourished brainHe says Eat this, not that! “I was not surprised by the findings of this study, as this way of eating has an excellent track record of improving not only heart health, but also possible reductions in dementia and even some cancers.”
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When it comes to how each of these foods can help people with diabetes, Mussatto explains that “whole foods or 100% whole foods […] can improve insulin sensitivity and glucose metabolism while slowing the absorption of food which, in turn, prevent blood sugar spikes.”
Mussatto also notes: “From the time a person is told they have type 2 diabetes, their risk of heart disease increases 2 to 4 times higher than people without diabetes. That’s why eating high-acid fatty fish Omega-3 fatty acids, such as salmon, albacore tuna, sardines, mackerel and halibut are great fish choices for reducing heart disease risk and inflammation.”
“Fiberfound only in plant-based foods, is especially important for managing diabetes,” adds Mussatto. Saying “the benefits of fiber for all of us are numerous,” he explains, “for anyone with diabetes, fiber helps By slowing down digestion, sugar prevents the body from absorbing too much fat and cholesterol, reducing the risk of heart disease and maintaining good digestive health.”
Desiree O
Desirée O is a freelance writer who covers lifestyle, food and nutrition news, among other topics. Read more about Desiree
