Reduce The Risk of Type 2 Diabetes with 2 Servings of Fruit a Day: Study
A study done at Edith Cowan University in Western Australia has shown that two servings of fruits in a day can reduce the risk of type 2 Diabetes. Researchers studied the risk of developing diabetes in 7,675 Australians who were eating two servings of fruits daily. They said that the risk reduces by 36% in the participants.
The research went on for five years post which they observed that the participants have better measures for glucose tolerance and insulin sensitivity.
Fruits are a vital part of your meal. You must include fruits in your diet. They are full of vitamins, minerals, fibers and are excellent sources of sugar. They are also excellent antioxidants. Their antioxidants property reduces the risk of many chronic diseases.
What is type 2 Diabetes?
Type 2 Diabetes is a medical condition in which your body stops releasing insulin and hence cannot take up glucose. Insulin is a hormone that helps your body cells to absorb glucose from blood after you eat something.
Usually, when you eat something, it gets digested in your gut. It is then absorbed in the blood.
As glucose level increases in your blood, your pancreas senses it and release insulin. Insulin then helps to lower the blood glucose level by increasing the uptake of insulin by body cells.
When the body cells become insensitive to insulin, they can't take up glucose, and blood glucose level remains high. This condition is called type 2 diabetes.
Prevention of Diabetes – Type 2
Some changes in your lifestyle can prevent type 2 diabetes.
- Performing physical activity can increase insulin secretion and help to prevent the progression of diabetes.
- You should drink water as your primary beverage. Sugary beverages like soda and punch increase the risk of diabetes.
- Quit smoking: Smoking causes serious illness. And therefore, it is strongly linked with type 2 diabetes.
- Avoid sedentary lifestyle: Changing sedentary behavior is as simple as standing up from your work desk and walking for a while. Stop sitting the whole day and working. Try to stretch your body and muscles for proper blood circulation within your body.
How do fruits help in type 2 Diabetes?
Fruits are excellent sources of sugar. Researchers say that intake of fruits is associated with the markers of insulin sensitivity. That means that if you take more fruits, your body will have to produce less insulin to lower the glucose level in your blood.
In other words, when you eat fruits, your body lowers blood glucose levels without producing much insulin.
What is the right way to eat fruits to reduce the risk of type 2 Diabetes?
How often do you eat fruits in a day?
Do you prefer fruit juice or whole fruit?
Do you take dried fruits excessively?
To reduce the risk of type 2 diabetes, you must take at least two servings of fruits daily. Include seasonal fruits in your servings. Colorful fruits are rich in all nutrients. You should take whole fruits instead of having fruit juices or dried fruits.
Fruit juices are more concentrated sources of sugar. They don't contain fibers. On the other hand, whole fruits contain lots of fibers which help to ease digestion. Also, the whole fruits have lesser concentrated sugar so that they are absorbed slowly. So, fruit juices do not produce as many benefits as consuming whole fruits.
Dried fruits also have highly concentrated sugar and should be taken in a limited amount. Their limiting portion size is essential.
You should avoid fruits that increase your blood glucose very high. Fruits having a very high glycemic index (GI score), i.e.,70-100, are not suitable for diabetic patients. Examples of Some fruits to avoid in diabetes are:
- Dried dates
- Ripe bananas
How to control type 2 Diabetes?
The prevalence rate of type 2 diabetes in India is 2.4% in the rural population and 11.6% in the urban population. Controlling this chronic disease is very important as it can cause severe conditions like heart disease and kidney failure.
Here are some best and easy tips on how to control diabetes:
Exercise helps to maintain proper weight and at the same time increases insulin sensitivity. By doing adequate exercise, your body cells and muscles will take up the excessive blood sugar effectively.
Some proper forms of exercise are: brisk walking, running, dancing, and swimming.
Maintain a Proper Diet:
Taking a proper diet is necessary, as food is responsible for your blood glucose levels.
• Carbohydrates (in rice, chapatti) get converted into glucose which increases your blood sugar levels. Therefore, you should reduce the number of chapattis in your diet.
• You should increase fiber intake as they slow down the digestion of carbohydrates and sugar absorption.
• Food rich in fibers are; vegetables, fruits, legumes, and whole grains.
Manage Stress Levels:
Your body release hormones like glucagon and cortisol in the blood during stress. These hormones cause blood sugar levels to rise.
Doing exercise and meditation are significant ways to reduce stress and lower blood sugar levels.
Monitor your blood sugar levels:
'If you can measure it, you can manage it.'
You should always keep a check on your blood sugar levels. And accordingly, you should manage your meals, medications, and exercises.
Diet chart of Type 2 Diabetes
Let's discuss the dietary meal plan for diabetic patients. A good meal plan includes your goals, tastes, lifestyle, and your medicines too.
The main tools that help you plan your diet chart are
• Counting carbs: You should keep track of your carbohydrates intake, and you should set a limit. Consult with your doctor or concerned dietician to find out how much carbohydrates you require daily.
•Plate method: We often tend to eat more without realizing it. The plate method is an easy and visual way to make sure you get enough amounts of nutrients. Start with a 9-inch dinner plate:
Fill half of the plate with non-starchy vegetables like salad, green beans, broccoli, cauliflower, cabbage, carrots, etc.
Fill one-quarter of the plate with protein like chicken, pulses, eggs, and tofu, etc.
And lastly, fill another quarter with carbohydrates such as grains, starchy vegetables (potatoes), rice, fruit, and yogurt. A glass of milk is also a carb food.
You can choose water or any drink with a low calorie and add it to your meal plate.
• Portion size: At home, you should always measure and eat. Never eat straight away from a box or bag. Reduce your temptation to overeat.
Portion size helps to maintain calorie intake and regulates body weight. Monitor your serving sizes to reduce the rise in your blood sugar levels.
Some tips for managing portion size are:
• Measure and weigh portions of food
• You can use smaller plates.
• You should read food labels and check serving sizes.
• Eat slowly
Always plan a meal that best fits your health requirements and your lifestyle.
Be conscious about your health. Your health is the most important gift you have. Take fresh fruits daily. There are many tasty and colorful fruits. Please choose your favorite fruits now and add them to your diet. Take at least two servings of fruits daily and reduce the risk of Type 2 Diabetes.