How much fruit and veg should you eat to reduce your diabetes risk? Experts weigh in
balanced diet
,
fruits and vegetables
are non-negotiable. Packed with fiber, vitamins, and minerals, these natural food sources are not only low in calories but also brimming with essential nutrients. But if you're concerned about diabetes, you may be wondering how much of these healthy foods you should consume to reduce your risk.
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The Power of Plants in Preventing Diabetes
According to a report from
The Mirror
, while fruits and vegetables are rich in carbohydrates, experts agree that they should play a key role in any diet, especially for those looking to prevent conditions like diabetes. The NHS and Diabetes UK both recommend a minimum of five portions of fruits and vegetables a day to help safeguard your body from diabetes, stroke, heart disease, and certain cancers—conditions that individuals with diabetes are more prone to developing.
Dr. Michael Mosley, the renowned health expert who founded the
Fast 800
website, is an advocate of integrating fruit into a balanced diet. His expert guidance suggests that regular fruit consumption could lower your risk of high cholesterol, heart disease, stroke, and diabetes. Mosley often cites strawberries as a top contender for anyone aiming to improve their health.
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"Strawberries help to manage blood sugars and reduce inflammation, while also giving your immune system a boost with vitamin C," Mosley said. "They're low in calories, making them an ideal snack for both fasting and non-fasting days."
Which Fruits Should You Choose?
Not all fruits are created equal when it comes to
diabetes prevention
. Although fruit should always be part of a healthy diet, some varieties are higher in natural sugars than others. For example, bananas and oranges—while delicious—are known to contain higher sugar levels, which could cause blood sugar to spike.
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In contrast, berries, with their lower sugar content, are ideal for people with diabetes or those looking to reduce their risk. Experts recommend incorporating a variety of fruits and vegetables, with an emphasis on lower-sugar options, to maintain balance and minimize blood sugar fluctuations.
Adding Healthy Fats for Extra Benefits
To further enhance the diabetes-fighting power of fruits, consider pairing them with healthy fats. Dr. Mosley recommended topping strawberries with chopped hazelnuts and pumpkin seeds for an added boost of nutrients. 'These fats not only keep you fuller for longer but have also been shown to improve heart health, mood, energy levels, and sleep quality,' he explained. Add a drizzle of dark chocolate for a decadent yet heart-healthy treat.
The Importance of Balance and Consultation
Despite the many
health benefits of fruits
and vegetables, there's no one-size-fits-all solution to prevent diabetes. It's essential to maintain balance and variety in your diet while keeping an eye on sugar intake. And if you're at risk of Type 2 diabetes, where the body's ability to regulate blood sugar is impaired, consulting with your GP is crucial for personalized guidance.
Type 2 diabetes is characterized by the body either not producing enough insulin or not using it effectively. Insulin, the hormone responsible for controlling blood sugar levels, plays a vital role in maintaining your health. Therefore, it's important to work with your healthcare provider to ensure your diet is aligned with your health goals.
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Despite the many health benefits of fruits and vegetables, there's no one-size-fits-all solution to prevent diabetes.
Making Smart Choices for Long-Term Health
When it comes to diabetes prevention, fruits and vegetables are undeniably part of the solution. But moderation is key, especially when it comes to higher-sugar fruits. The right combination of nutrient-dense, low-sugar produce will give you the best chance to keep your blood sugar levels in check. As Dr. Mosley wisely said, "Staying active and eating the right foods gives you the focus and energy you need to live your healthiest life."
If you're looking to lower your diabetes risk, start by adding more fruits and vegetables to your meals, choose lower-sugar options, and consult your GP to ensure you're making the best choices for your health.
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