Published Tuesday, 20 June 2017
Need another reason to eat some fruit every day? A new study from British and Chinese researchers shows a definite correlation between eating fresh fruit and a lower risk of developing diabetes. Many diabetics tend to avoid consuming fruit, opting for vegetables instead because of some fruits’ high sugar content. However, the results of this study share a different story.
- Published on April 11th of this year, the study followed a half million Chinese adults between the ages of 30 and 79 for seven years.
- About 19% of the participants reported consuming fresh fruit daily. Participants who had been previously diagnosed with diabetes were three times as likely to report never or rarely eating fruit.
- At the end of the study, researchers found that those participants without diabetes at the start had a 12% lower risk of developing diabetes when compared with those who ate no fruit. Across the study, more frequent consumption of fruit was associated with a lower risk.
- For participants who were already diabetic when the study started, those who consumed fruit at least three times a week had a 17% lower risk of fatality and a 13%-28% lower risk of developing of complications associated with diabetes such as heart and kidney disease.
- This study was purely observational, so there is no clear reason why this correlation exists and results may have been affected by other factors such as the participants’ dietary and behavioral habits. Further research is needed.
The lead author of this study and a research fellow at the University of Oxford, Dr. Huaidong Du said, “The sugar in fruit is not the same as the sugar in manufactured foods and may be metabolized differently. And there are other nutrients in fruit that may benefit in other ways.” So despite some fruits’ high sugar content, this study shows that a daily dose of sweet, fresh fruit could actually prove beneficial for those already diagnosed with diabetes.
The American Diabetes Association website recommends fruit as a healthy dessert option for those with diabetes, and Diabetes.co.uk offers a handy guide for choosing fruits with low carbohydrate/sugar content. With its high fiber content and nutrients, fresh fruit is always a good choice!
You can read more about the study in PLoS Medicine.
(The list, not the movie.)
Published Tuesday, 11 April 2017
In early March, the Environmental Working Group (EWG) released its annual Dirty Dozen and Clean Fifteen lists. Using data from US Department of Agriculture tests, the EWG ranks conventionally-grown fruits and vegetables based on how many pesticides remain on the produce after it is prepared for consumption. Often the synthetic chemicals found in pesticides can stay on produce even after it is washed or peeled, and even low levels of pesticide exposure can be detrimental to young children’s development.
- Strawberries remained in the number one spot in the Dirty Dozen this year due to the high out-of-season demand for them. Ninety-nine percent of the USDA samples in 2014 and 2015 had detectable residue of at least one pesticide.
- Spinach moved from eighth to second place this year. Seventy-five percent of the samples were found to have residues of permethrin, a neurotoxic insecticide which is banned in the EU.
- Pears and potatoes joined the list this year in the sixth and twelfth spots, respectively.
- Sweet corn moved to the top spot on the Clean Fifteen list, knocking avocados down to number two. The Clean Fifteen list tracks produce whose samples were found to have the least amount of pesticide residues, if any.
- The EWG’s lists rank fruits and vegetables based on the amount of pesticides found on them, not the toxicity of the pesticides themselves. Therefore, while produce high on the Dirty Dozen list may have a lot of pesticide residue, that residue could possibly be less harmful than residue found on a fruit or vegetable from the Clean Fifteen list.
However, according to the EWG website, “Since researchers are constantly developing new insights into how pesticides act on living organisms, no one can say that concentrations of pesticides assumed to be safe today are, in fact, harmless.”
While the EWG’s lists do help to limit your family’s intake of pesticides, this doesn’t mean that you should never buy strawberries again. Eat a variety of fruits and vegetables to maintain a balanced diet and to avoid consuming too much of one harmful chemical. Buy organic when it’s accessible and affordable for you. A shopper’s guide is available to help you buy foods with fewer types of pesticides when buying organic isn’t an option.
See the full Dirty Dozen and Clean Fifteen lists here.
When you eat is just as important as what you eat!
Published Friday, 31 March 2017
In late January of this year, the American Heart Association (AHA) released a statement regarding meal timing and frequency. The statement provides loose guidelines for how to promote your cardiovascular and overall health through your meals and eating habits.
- When you eat could be as important as what you eat, as the body and its organs have their own internal clocks. Animal studies suggest that eating during an inactive phase, such as late at night before sleeping, can affect the metabolism, causing weight gain and inflammation.
- Meal planning can also help reduce the risk of heart attack, stroke, or other cardiac diseases. Knowing what you’re going to eat and when you’re going to eat it, helps you build a healthier lifestyle.
- People who consume breakfast daily typically have lower cholesterol and blood pressure than those who do not. People who skip breakfast, as 20-30% of American adults do, are more likely to be obese, have diabetes, and have poor nutrition.
- It is still important to have a healthy and balanced diet, high in fruits and vegetables, whole grains, low-fat dairy products, poultry, and fish.
- The authors of this report emphasize that more research is needed in order to provide evidence for these claims. While they believe these measures could lead to a healthier lifestyle, they write that larger studies, which track patients’ health over a long period and quantify outcomes, will lead to more concrete results.
Implementing these methods into your daily life may help reduce the risk factors surrounding cardiovascular disease including high cholesterol, obesity, high blood pressure, and insulin complications. While more research is needed to ensure a fool-proof guide to healthy eating, the AHA has provided some useful tips for people looking to promote their cardiovascular health.
“We suggest eating mindfully, by paying attention to planning both what you eat and when you eat meals and snacks, to combat emotional eating. Many find that emotions can trigger eating episodes when they are not hungry, which often leads to eating too many calories from foods that have low nutritional value.”
Click to read the AHA’s statement and full report.
One small change you can make today to improve your health
Published Wednesday, 09 November 2016
Published Tuesday, 07 July 2015
There are a lot of extreme diets out there today. Low Carb, Paleo, Low Glycemic, and Perricone…just to name a few. It can be a little overwhelming to consider making any change to your eating habits for fear of following the wrong advice. Also, the extreme nature of these diets does little to motivate those of us that need to make healthy changes. Completely overhauling your entire way of eating is very difficult to maintain for long.
If diet and exercise are on your mind as a way to halt chronic diseases in their track, we have good news for you. Preventing diabetes may be easier than you think!
Replacing just 5 percent of the calories you get from saturated fat (think butter and cheese) or carbohydrates (such as bread, cake, and crackers) with unsaturated fats (such as those found in avocados or nuts) could cut your likelihood of developing type 2 diabetes by 22 percent and your risk of heart disease by 7 percent. This is according to a recent analysis led by researchers at Cambridge University in England. (They analyzed 102 studies involving 4,220 people.)
Here’s how this might look in real life: if you consume 1,800 calories per day, that means exchanging a slice of white bread or a 1-ounce piece of cheese for a quarter of an avocado or a tablespoon of peanut butter. That’s it!
For information on natural supplements that can help support diabetes and blood sugar, contact our chiropractors today at (973) 761-0022.
Published Wednesday, 01 July 2015
Want your brain to be as sharp as someone’s a decade younger? Eat more spinach and kale. A 10-year study of more than 950 older adults found that those who ate just one or two servings of leafy greens per day had the cognitive abilities of people 11 years younger. Why it works: The lutein and vitamin K in the greens protect cognitive function. Important: If you take the blood thinner warfarin, work with your doctor to modify your dosage if you increase your intake of leafy greens.
Published Monday, 22 June 2015
According to a UCLA study, this popular juice packs in the most antioxidant power per fluid ounce (followed by the old favorite, Concord grape). Once in your body, those antioxidants go to work repairing cellular damage and preventing free radicals – oxygen-containing molecules that harm cells- from causing any further problems. In other words, you’ll look and feel healthier than ever.
Published Monday, 15 June 2015
It’s really refreshing after a workout and downright tasty when combined with ginger and apple. The minerals in cucumber are a nutritional bonus, too. But what this juice specializes in is stimulating your kidneys, helping them filter all of the excess oh-no-you-shouldn’t-haves out of your system the morning after a really fun night before. Cucumber juice can’t eliminate a hangover by itself, but it sure gives you a good start.
Feeling like your last meal may have been … well, heavenly, of course, but a little too much? Down a glass of papaya juice. It’s got all the nutrients your body needs, plus natural enzymes that help break down fats and proteins, making life so much easier for your stomach and intestines. It’s absolutely delicious (and even more effective) when blended with pineapple.