Study: Eat more Soy, Nuts and Seeds to Reduce Type 2 Diabetes Risk

Study: Eat more Soy, Nuts and Seeds to Reduce Type 2 Diabetes Risk

Authored by DesiMD Doctor on 22 Jul 2016 - 12:43

walnuts

 A quick reckoner about various types of fats  for your understanding:

 Saturated fats: These are fats that contain  only saturated fatty acids, which solidifies at  room temperature. They mostly come from  animal food products. Eg. butter, lard, meat fat,  palm oil, and coconut oil.

 Unsaturated fats are liquid at room  temperature and considered the 'healthy' fats  which are encouraged as part of a healthy diet.  These fats help reduce heart disease, lower  cholesterol levels.

 Monounsaturated Fats (MUFA) are good fats  which are a healthy alternative to  polyunsaturated fats and trans fats. MUFA stay  liquid at room temperature and turn solid when  chilled Eg.:olive oil, canola oil, peanut oil, nuts  and avocados.

 Polyunsaturated fats (PUFA) are found in  most processed foods. They can be found  mostly in nuts, seeds, fish, algae, leafy greens,  and krill. Oils that contain polyunsaturated  fats are typically liquid at room temperature but  start to turn solid when chilled.

A new study published in PLOS Journal reveals that eating more of unsaturated fats like walnuts and soybean and

A new study published in PLOS Journal reveals that eating more of unsaturated fats like walnuts and soybean and cutting down carbohydrates can lower blood sugar level and help in the prevention and management of type-2 diabetes. Study findings showed the effects of carbs and dietary fats in regulating glucose, insulin levels and other metrics linked to type 2 diabetes(T2D).

In the study,  Dariush Mozaffarian, Researcher from Tufts University said, “Our findings support preventing and treating these diseases by eating more fat-rich foods like walnuts, sunflower seeds, soybeans, flaxseed, fish, and other vegetable oils and spreads, in place of refined grains, starches, sugars, and animal fats.”

After evaluating the evidence available from trials, the researchers quantified the effects of carbohydrates and different types of dietary fat (saturated MUFA and PUFA) on key biological markers of glucose and insulin which are linked to T2D.

The research findings summarized 102 randomized controlled trials which consisted of 4660 adults who were provided meals varying in the type of dietary fats and carbohydrates. They further evaluated how these diet variations affected metabolic health including blood sugar, blood insulin resistance and the ability to produce insulin in response to blood sugar.

They found that a diet rich in monounsaturated fat or polyunsaturated fat had a beneficial effect on key markers of blood glucose control.  "Among different fats, the most consistent benefits were seen for increasing polyunsaturated fats, in place of either carbohydrates or saturated fat," said Fumiaki Imamura, Researcher, University of Cambridge.

 

Ref: News World India

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