A Single Healthy Choice Slashes Type 2 Risk

Greek yogurt and nuts help reduce the risk of type 2 diabetes.

| Dec 11, 2011

Here's good news for people who love nuts and Greek yogurt! Replacing even one serving of red meat with these tasty foods can substantially lower your risk of type 2 diabetes, according to a new study from the Harvard School of Public Health.

The study examined the overall effects of eating processed and red meat. As might be expected, those effects weren't positive. A single daily serving of red meat -- that would be a piece of steak about the size of a deck of playing cards -- upped type 2 diabetes risk by 19 percent.

Processed meat was even worse. Eating only 50 grams of processed meat per day -- half of that deck of playing cards -- increased the chance of developing type 2 diabetes by 51 percent.

But the researchers didn't stop there. They decided to test what would happen if one of those unhealthy servings were replaced by a healthy option. That's where the nuts and yogurt came in. The scientists found (using mathematical models) that the simple substitution yielded impressive results.

Substituting the processed and red meat with nuts reduced type 2 risk by 21 percent. Greek yogurt reduced it by 17 percent. Whole grains cut the risk by 23 percent. Other kinds of meat -- poultry and fish, for example -- also reduced disease risk.

"It's a very important message, given that diabetes is rising very rapidly, and consumption of red meat, including both processed and unprocessed, is very high," said Dr. Frank Hu, a Harvard professor and one of the study's authors, in The New York Times. "We're talking about switching from a meat-centered diet to a more plant-based diet for the prevention of diabetes and other chronic diseases."

The study, published in the American Journal of Clinical Nutrition, looked at 300,000 people  ranging in age from 25 to 75. The subjects had reported details about their diet and lifestyles every two years, starting in 1976.


Sources

http://well.blogs.nytimes.com/2011/08/10/swapping-nuts-for-meat-to-lower-diabetes-risk/
http://www.ajcn.org/content/early/2011/08/10/ajcn.111.018978.abstract?sid=806cfbd4-1d71-4730-9575-25ea95a4a2e1

 

Click Here To View Or Post Comments

Categories: American Journal of Clinical Nutrition, Chance of Developing Type 2 Diabetes, Diabetes, Diabetes, Food, Greek Yogurt, Harvard School of Public Health, Nuts, Poultry and Fish, Processed Meat, Red Meat, Type 2 Diabetes, Type 2 Issues, Type 2 Risk, Whole Grains


Take the Diabetes Health Pump Survey
See What's Inside
Read this FREE issue now
For healthcare professionals only

You can view the current or previous issues of Diabetes Health online, in their entirety, anytime you want.
Click Here To View

See if you qualify for our free healthcare professional magazines. Click here to start your application for Pre-Diabetes Health, Diabetes Health Pharmacist and Diabetes Health Professional.

Learn More About the Professional Subscription

Free Diabetes Health e-Newsletter

Latest
Popular
Top Rated

Latest Chance of Developing Type 2 Diabetes Articles

Print | Email | Share | Comments (1)

You May Also Be Interested In...


Click Here To View Or Post Comments

Comments 1 comment - Dec 11, 2011

©1991-2014 Diabetes Health | Home | Privacy | Press | Advertising | Help | Contact Us | Donate | Sitemap

Diabetes Health Medical Disclaimer

The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained on or available through this website is for general information purposes only. Opinions expressed here are the opinions of writers, contributors, and commentators, and are not necessarily those of Diabetes Health. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website.