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Medical News Today
3 days ago
- Health
- Medical News Today
Type 2 diabetes: Sugary drinks may significantly raise risk
A new study finds a link between sugar-containing drinks and the risk of type 2 diabetes. Stockah/Getty Images When it comes to managing the risk of developing type 2 diabetes, there is no safe level of sugar-sweetened beverage consumption, according to a new study. At the same time, the study finds that moderate consumption of sugars contained in solid foods or eaten with them may actually lower the risk of developing diabetes. The study supports a beneficial role of sugar in a balanced, healthy diet, as long as it does not include sweetened liquids such as soft drinks or fruit drinks. Although a sweet tooth is often associated with an increased risk of developing type 2 diabetes, a new meta-study shows that the link between sugar and the condition is more nuanced than one might think. While sugars consumed in sweetened beverages significantly increase one's risk of developing type 2 diabetes, sugars eaten in foods do not. In fact, they may even have a slight protective effect against developing the condition, a new study indicates. This new, large meta-study is the work of researchers at Brigham Young University in Provo, Utah, in collaboration with colleagues at Paderborn University and the University of Freiburg in Germany. The researchers included in their analysis the findings of 29 studies conducted in Europe, the United States, Asia, Australia, and Latin America. The study is published in the journal Advances in Nutrition . This study confirmed previous research, finding that the consumption of sugar-sweetened drinks, such as soft drinks, sports drinks, and energy drinks, was closely linked to the development of type 2 diabetes. The meta-study found that for each 12-ounce daily serving of a sugar-sweetened drink, the risk of diabetes increased by 25% relative to their existing level of risk. Fruit juice is considered by many to be a healthy alternative to such drinks and may contain fewer potentially harmful additives. However, it still contains a significant amount of sugar. With each serving of fruit juice, the risk of diabetes increased by 5%, in the meta-study. Some may be surprised by the study's finding regarding the connection, or relative lack thereof, between sugar consumed in or with foods and the risk of developing diabetes. The researchers found that an intake of 20 grams of sugars per day had an inverse relationship to the risk of developing type 2 diabetes. This suggests eating sugar may actually make a person less likely to develop diabetes. We were not surprised by the meta-study's findings, said lead author Karen Della Corte, PhD, Assistant Professor of Nutrition, Dietetics, and Food Science at Brigham Young University. 'Our hypothesis was shaped by emerging research on glycemic response, liver metabolism, and the concept of the food matrix. [It] was based on the idea that sugar's impact depends on how it's delivered — not just how much you eat, but what else comes with it,' she said. No 'safe' lower limit 'What did surprise us was how consistently the harmful associations with sugary drinks showed up across so many diverse populations — and that this increased risk was evident even with just one serving per day. That suggests there's really no safe lower limit when it comes to sugary beverages.' — Karen Della Corte, PhD Della Corte also reported her team was intrigued by the extent to which the moderate intake of sugars in solid foods was not only not associated with harm, but may even be beneficial in terms of diabetes risk. 'That challenged the popular narrative that all sugar is inherently harmful, and it highlighted the importance of food context — including fiber, protein, and other nutrients — in how the body processes sugar,' Della Corte said. When we consume sugars in drinks, they enter our bodies in a much different manner than they do when they're ingested with food. Della Corte explained, 'When sugar is dissolved in liquid, it floods the system fast — and this rapid delivery overwhelms the body's ability to process it in a healthy way.' 'One key reason,' she said, 'is that sugary drinks deliver large amounts of sugar quickly and without any of the components that normally slow down digestion, like fiber, protein, or fat.' These nutrients, on the other hand, do typically accompany sugars when they are eaten. 'Liquid sugars are absorbed quickly, leading to sharp blood sugar spikes and insulin responses,' added Michelle Routhenstein, MS RD CDCES CDN, Preventive Cardiology Dietitian and Heart Health Expert at who was not involved in the study. As our system is overwhelmed by liquid sugars, particularly fructose common in sugary drinks, a pathway to T2D is easy to imagine. How sugary drinks heighten diabetes risk 'When the liver is hit with a sudden, high dose of fructose, it can't keep up. When overwhelmed, it diverts more of the excess fructose into fat production, a process known as 'de novo lipogenesis.' This buildup of fat in the liver can interfere with insulin signaling and contribute to metabolic dysfunction, leading to an increased risk of type 2 diabetes.' — Karen Della Corte, PhD When sugars are consumed as an ingredient in foods, or eaten with foods, it is absorbed more slowly and readily by the body. Routhenstein pointed out that sugars in beverages 'also don't make us feel full, so people tend to consume more overall calories.' The meta-study clearly shows that avoiding sugar-sweetened drinks is a sensible precaution to take to avoid type 2 diabetes. It also clearly supports the idea that sugar has a place in a healthy diet. 'One point I'd like to emphasize is that this study challenges the idea that 'all sugar is bad' in a blanket sense. Our results show that the health effects of sugar depend heavily on how it's consumed. That opens the door to more nuanced nutrition guidance that focuses on carbohydrate quality, not just quantity.' — Karen Della Corte, PhD 'This study reinforces the idea that carbohydrates, including sugars, are an important part of the diet, and how we consume them really matters.' 'I don't support very low-carb diets because research shows they are often linked to high LDL and apoB levels, and can cause fast progression of plaque formation in the arteries,' she noted. 'Instead,' Routhenstein concluded, 'I focus on helping patients choose carbs wisely — pairing them with fiber, protein, and healthy fats to slow sugar absorption and support overall health. It's about balance and quality, not simply cutting out sugar completely.' Diabetes Type 2 Nutrition / Diet
CNET
5 days ago
- Health
- CNET
5 Everyday Foods That May Help Protect Against Cancer
A balanced diet plays a major role in ensuring that you stay healthy. But did you know that there is evidence to suggest that certain foods may even reduce your risk of developing cancer? That's right. While there's no miracle food out there, studies show that certain ingredients may offer some protective benefits. We asked doctors and experts which foods have been shown to potentially decrease cancer risk. 1. Berries Berries are rich in antioxidants and flavonoids like anthocyanins, which are anti-inflammatory and can reduce oxidative stress. "These two factors are major drivers of cancer, and berries pack a punch when it comes to reducing those risks," board-certified oncology dietician and cancer survivor Alison Tierney says. A 2005 study in the European Journal of Cancer found that brightly-colored fruits with high anthocyanin levels may be chemopreventive, and could potentially reduce your risk of developing cancer. The phytochemicals in berries alter the gut microbiome to target immune cells to suppress tumor growth that could develop into cancer. In vivo, polyphenols in raspberries and strawberries have been shown to inhibit colon and prostate cancer cell growth in a 2011 review. Antioxidant-rich strawberries also may inhibit cancer cell growth in the liver, regardless of cultivar type and antioxidant level, in a 2003 test-tube study. Black raspberries have been found to slow colorectal cancer tissue growth in 2011 and 2012 cancer research studies. One 2012 rat study found both blueberries and black raspberries may also inhibit estrogen-driven breast cancer tumors. The chemopreventive effects in black raspberry anthocyanins may also prevent esophageal tumors from developing, according to a 2009 cancer prevention research study on rats. The American Institute of Cancer Research recommends a diet filled with a variety of fruits, vegetables, grains and plant-based foods — including blueberries, cranberries, raspberries and strawberries — to help lower cancer risk, as seen in laboratory studies. 2. Soybeans"Soy often gets a bad reputation, but research suggests it is a cancer-fighting powerhouse," Tierney says. Previously, soy plant estrogens (isoflavones) were believed to disrupt hormones, raising breast cancer risk in women. But soy-based foods like tofu, tempeh, edamame and soy milk do not contain enough isoflavones to increase your breast cancer chances, according to the Mayo Clinic. That said, taking concentrated isoflavone supplements could raise your risk if you have a personal or family history of thyroid issues or breast cancer. The American Cancer Society suggests that rat studies in which rats were exposed to high doses of isoflavones from soy may be linked to breast cancer. However, rats don't process soy the same way people do. Human studies, on the other hand, have revealed that soy's estrogen effects either have no effect or reduce breast cancer risk. A 2021 technical review of 417 reports concluded that soyfoods and isoflavones should not be classified as endocrine disruptors. In a 2024 study, participants eating 54 grams of soy products daily had an 11% reduction in cancer risk, while drinking 23 grams of soymilk daily showed a 28% lesser cancer risk. A 2021 meta-analysis of 300,000 Chinese women who enrolled in a study from 2004 to 2008 and had a follow-up in 2016 found that a 10 mg/day soy intake reduced breast cancer risk by 3%. 3. Tomatoes Lycopene is a potent antioxidant found abundantly in tomatoes that could lower one's risk of developing lung, breast and stomach cancers, according to MD Anderson Cancer Center. A 2022 systematic review of 72 animal and human studies found that lycopene regulates inflammatory and oxidative stress processes, influences cell death and suppresses cell division, tumor growth and formation. In a 23-year longitudinal study of men published in 2016, researchers found that men who consumed two or more servings of tomato sauce weekly had a 30% lower risk of developing prostate cancer than those who ate one serving or less per month. These results are similar to a 2022 epidemiologic study review suggesting that increasing tomato-based product intake may reduce the risk of prostate cancer. Lycopene's ability to suppress tumor progression and boost the immune system while reducing inflammation has also shown promise in reducing the risk of lung cancer. Despite being carotenoids, beta-carotene and lycopene differ chemically, with beta-carotene potentially increasing lung cancer risk. Though tomatoes have a high level of lycopene, it's also found in other red, yellow and orange foods like watermelon, peppers, grapefruit, papaya and guava. 4. Green teaIncluding green tea in your diet may also reduce your risk of developing cancer. "Green tea contains bioactives called catechins, specifically EGCG (epigallocatechin-3-gallate), that starve cancer by cutting off their blood supply," Dr. William Li, scientist and author of Eat to Beat Disease, says. "This activity, known as anti-angiogenesis, has been extensively researched." Angiogenesis is a normal and necessary blood vessel formation process during pre- and postnatal growth stages that helps oxygen reach your organs and tissues. But if your cells malfunction and create tumors, angiogenesis can feed the tumors, creating cancer and helping it spread throughout your body. EGCG has powerful anti-inflammatory and antioxidant effects, which "brings promising results in the prevention of breast, lung, prostate, stomach and pancreatic cancers. A 2012 Nutrients study found EGCG to be the most effective chemopreventive polyphenol in green tea. Over a 30-year study, EGCG in green tea has been shown to delay the onset of cancer and reduce your chances of getting a cancer diagnosis. According to AICR, studies where green tea has been shown to reduce the risk of cancer typically involve a large amount of tea consumption daily, from three to six cups. A 2018 analysis found that drinking more than 10 cups may lower your risk of the following cancers: colorectal, liver, lung and stomach. 5. Cruciferous vegetables Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, kale, bok choy and cabbage contain a powerful antioxidant, sulforaphane, that has anti-inflammatory properties and fights against oxidative stress, a factor that can lead to cancer. "Sulforaphane has been shown to not only stop the growth of particular cancer cells but also encourage apoptosis (programmed cell death)," Dr. Courtney Scott, medical director of Momentous Recovery Group in Los Angeles, says. "Its functionality lies in activating specific enzymes that neutralize toxins in the human body, thus reducing the probability of DNA impairment that may stimulate cancer. These have been noted for breast, prostate and colon cancers specifically." A 2000 case-control study found that men who ate a large amount of cruciferous vegetables had a lower risk of prostate cancer. Premenopausal women in a 2008 epidemiological study who consumed cruciferous vegetables (broccoli in particular) regularly were found to have a marginally lower risk of breast cancer. A more recent 2022 study found another compound in cruciferous vegetables, indole-3-carbinol (I3C), frees tumor-suppressing genes to allow them to attack tumor cells and kill them off before they can grow into cancer and spread throughout the body. However, the study was done on lab mice, with humans needing to eat an equivalent amount of over six pounds of broccoli per day to get the same effects. The bottom line Eating a diet rich in fruits, vegetables, green tea and other vitamin-packed foods can nourish your body, allowing you to live a healthy and active life. It may also build your immune response so your body is ready to fight off cancer cells before they can grow and develop into diagnosable cancer. Making foods such as berries, soybeans, tomatoes, cruciferous vegetables and drinks like green tea a regular part of your diet has been shown to potentially provide your body with the right chemicals to reduce your risk of cancer.
Yahoo
26-05-2025
- Health
- Yahoo
This Easy Diet Tweak Can Lower Blood Pressure—and No, It's Not Less Salt
When you think of natural ways lower your blood pressure, you probably imagine giving up maybe all the other foods you actually like, too. But according to new research from the UK's University of Waterloo, there might be a much easier (and more delicious) solution for managing your BP. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Published in The American Journal of Physiology: Renal Physiology, the study explored why some foods have a greater impact on blood pressure than others, especially given how much is already known about the effects of reducing salt. To do so, the researchers ran advanced simulations to identify how different diets affect blood pressure. They looked at what happens in the body, specifically the kidneys, hormones, and fluid levels—when you eat a normal amount of salt, too much salt, alternative eating patterns and combinations of both. Related: As for what they found? It turns out that another type of diet, not one that requires cutting salt, had a much bigger effect on lowering blood pressure. The impact was especially noticeable in men, which is interesting, given that high-salt diets also raised men's blood pressure more than women's. Even more surprising? The most powerful change wasn't eating less salt—it was eating more potassium-rich foods. Even when salt intake was still high, boosting potassium levels caused a major drop in blood pressure. In men, blood pressure fell by up to 14 mmHg; in women, by up to 10 mmHg. According to the researchers, potassium helps the kidneys flush out extra sodium more efficiently, reducing how much the body holds onto. It also activates natural systems that help lower blood pressure, like dilating blood vessels and encouraging the body to get rid of excess fluid. In a way, it's similar to why doctors recommend electrolyte-rich drinks like coconut water and Gatorade for dehydration and hangovers: potassium helps restore electrolyte balance and keeps everything flowing. Related: This doesn't mean that you should run off and exclusively dine on French fries; the study still found that high salt intake raised blood pressure in both men and women. (Though, as noted above, men were more affected.) Still, the findings suggest you might be able to handle a little more salt than you thought, as long as you're balancing it out with enough potassium-rich foods. Which brings us to our next point... Better blood pressure isn't the only reason to load up on potassium-rich foods. 'Having enough potassium in your diet is crucial for muscle function and overall bodily functions," registered dietitian , previously told Parade. "Particularly if someone is very active, having enough potassium is imperative for muscle recovery and cramp prevention." Eating a potassium-rich diet is linked to a lower risk of osteoporosis. On the other hand, eating too little potassium is known to cause fatigue and muscle cramping, according to Lal. It can have far more serious consequences, too. For example, one study found that people who ate the most potassium had a 20% lower risk of dying compared to those who ate the least. Even more important than potassium alone? The balance between salt and potassium. People who ate a lot more salt than potassium had twice the risk of dying from a heart attack and a 50% higher risk of dying from any cause compared to people with a better balance, according to that same research. Related: Have we convinced you to eat morer potassium yet? Good. For context, women should aim for at least 2,600 milligrams of potassium daily, while men need about 400 milligrams per day. If you're struggling to hit those numbers, consider loading up on these potassium-rich foods: Almonds Avocado Bananas Beans, lentils Beet greens Cantaloupe Cashews Chicken Coconut water Dairy and plant milks (soy, almond) Dried fruits (raisins, apricots) Oranges, orange juice Potatoes Salmon Spinach, broccoli Tomatoes Winter squash (acorn, butternut) Yogurt Up Next:Modulation of blood pressure by dietary potassium and sodium: sex differences and modeling analysis. The American Journal of Physiology: Renal Physiology. Supriya Lal, RD, MPH, a registered dietitian Potassium: A Frontier in Osteoporosis. Hormone and Metabolic Research. Potassium. National Institutes of Health. Potassium. The Nutrition Source. Harvard T.H. Chan School of Public Health.
