Charlyn Fargo Ware: Eat healthy - including dairy - to prevent diabetes |  your health

Charlyn Fargo Ware: Eat healthy – including dairy – to prevent diabetes | your health

Dairy products often get a bad reputation. Some believe it causes bloating or gas. Others think it’s an inflammatory. The truth is that dairy products can be part of a healthy diet. The Dietary Guidelines We recommend three servings of dairy products per day.

But Italian researchers have now discovered that eating certain animal products – including dairy – can reduce the risk of type 2 diabetes.

Researchers led by Dr. Annalisa Giosuè Department of Clinical Medicine and Surgery in University of Naples Federico II In Naples, Italy, meta-analyses reviewed the links between animal products and diabetes.

Scientists browsed four databases – web of scienceAnd the PubMedAnd the Scops And the Embassy To uncover appropriate studies comparing how different animal products can lead to or prevent the development of type 2 diabetes.

The team found 175 studies on animal products and type 2 diabetes. Their findings were presented at the last annual meeting of European Association for the Study of Diabetes in Stockholm, Sweden.

Researchers found that drinking 7 ounces of milk per day was associated with a 10% reduction in the risk of diabetes and that 7 ounces of total dairy was associated with a 5% reduction.

Low-fat dairy products were associated with a 3% reduction. Eating 7 ounces of yogurt was associated with a 6% reduction. Eating 1 ounce of cheese and 7 ounces of full-fat dairy had no effect on type 2 diabetes risk.

The researchers found a 30% increase in risk with consumption of 7 ounces of processed meat per day and a 22% increase in risk with consumption of 7 ounces of red meat per day.

Eating white meat chicken was associated with a 4% increased risk (per 3.5 ounces of daily intake) while eating fish and eggs had no effect on type 2 diabetes.

Here’s the bottom line: All foods can fit into a healthy eating plan — including dairy and even small amounts of processed meat and red meat. Eating healthy food to prevent your risk of developing type 2 diabetes is just one of the many things you can control, along with exercise, reduce stress and maintain good sleep habits.

Question and Answer

s: Does coffee really contain antioxidants?

a: Coffee may in fact be one of the main sources of compounds with antioxidant activity for many people, as much if not more than fruits and vegetables, according to a study published in the October 2014 issue of Journal of Nutritional Sciences.

Coffee is higher in these compounds than green tea. In fact, over 1,000 compounds with antioxidant activity have been identified in unprocessed coffee beans, and even more are developed during roasting.

Basil Quinoa Salad

I’m a huge fan of quinoa, but for many, just pronouncing it correctly (extremely) can be a challenge, let alone including it in our meals. It is one of the few grains that are complete protein (meaning they contain all the amino acids we need). Like rice, quinoa needs flavor to satisfy our palate because otherwise, it can be rather bland.

Here’s a recipe for a basil quinoa salad that achieves just that. he is from Eat to beat diabetes.


» 1 cup fresh basil

» 2 tablespoons grated Parmesan cheese

» 2 tablespoons lemon juice

» 2 tablespoons olive oil

» 4 garlic cloves, minced

»Half a teaspoon of salt

» Half a teaspoon of black pepper

» 2 cups cooked quinoa

» 1 (15 ounces) salt-free red kidney beans, washed and drained OR ½ cup cooked red kidney beans

» 1 cup chopped sweet yellow pepper (1 large)

» 1 cup chopped and seeded tomatoes (medium)

» cup chopped green onions (4)

» 4 cups of spinach or watercress


Put the basil in a food processor. Add Parmesan cheese, lemon juice, olive oil, garlic, salt, and black pepper. Cover and process until almost smooth, stopping to scrape the sides of the processor as needed. Sit aside.

In a medium bowl, combine cooked quinoa grains, sweet peppers, tomatoes, and green onions. Add the basil mixture and stir until covered. Serve the quinoa mixture over the baby spinach.


Serves 6 (½ cup quinoa mixture and 1/2 cup spinach each)

Note: To make 2 cups of cooked quinoa, in a fine strainer, rinse 1/2 cup quinoa under cold running water; sink. In a small saucepan, combine 1/2 cup water with quinoa and 1/2 teaspoon salt. Let it boil. Let stand to cool slightly. Strain out any excess liquid.

Per serving: 177 calories 8 grams protein 24 grams carbohydrates 6 grams total fat 1 milligram cholesterol. 8 grams fiber 1 gram sugar 235 milligrams sodium

– Charlyn Fargo Ware is a Registered Dietitian with SIU Medical College in Springfield, Illinois. Call her at [email protected]Or follow her on Twitter: Tweet embed, or click here for additional columns. The opinions expressed are their own.

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