In France, in 2019, nearly 4 million people are identified as diabetic by health insurance according to the Ministry of Health and Prevention. A study presented at the annual meeting of the European Association for the Study of Diabetes (EASD) followed patients with type 2 diabetes for 10 years. The researchers looked at the diet and eating habits of patients. The findings showed that certain foods can increase the longevity of people with diabetes.
Fish, vegetables, omega 3… A benefit on longevity
The researchers of the study realized that the fact of add 20 grams of whole grains (brown bread, brown rice, or breakfast cereals) in the daily diet reduced the risk of death from any cause by 16% in patients with type 2 diabetes. whole or 100% whole wheat […] can improve insulin sensitivity and glucose metabolism while slowing the absorption of foods which, in turn, prevent blood sugar spikes,” says Cheryl Mussatto, MS, RD, LD, clinical dietitian and author of The Nourished Brain, at Eat This, Not That.! fish, a single serving per week of about 100 grams can increase life expectancy by 5%.“From the moment a person learns that they have type 2 diabetes, their risk of heart disease increases 2 to 4 times more than people without diabetes.
This is why the eating fatty fish high in omega-3 fatty acids, such as salmon, albacore tuna, sardines, mackerel, and halibut are excellent choices fish to reduce the risk of heart disease and inflammation,” says Cheryl Mussatto. The study also reveals that the consumption of omega-3 polyunsaturated fatty acids reduces the risk of mortality by 13%. Finally, just 5 grams of fiber per day was associated with a 14% reduction in mortality in these patients.
Type 2 diabetes: favor the Mediterranean diet
The results of the study once again demonstrate the benefits of the Mediterranean diet on diabetes, particularly in patients with type 2 diabetes. To adopt this type of diet, 5 principles must be applied:
The main foods are plants (vegetables, pulses (or legumes) and fruits);
Animal products are consumed without any exclusivity in a moderate way;
Prioritize diversity food sources;
Respect seasonal cycles;
Prioritize short circuits of consumption.
Don’t forget the oils (olive, rapeseed) to enhance your dishes. Also limit sugary and processed products as well as red meat.