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Health & Wellbeing

According to two studies published in The BMJ, higher consumption of fruit, vegetables and whole grain foods is linked with a lower risk of developing type 2 diabetes.

In the first study, a team of European researchers examined the link between vitamin C, carotenoids and type 2 diabetes.

The findings were based on 9754 participants with type 2 diabetes, compared with a group of  12,622 individuals who were free of diabetes. All of the participants were part of the European Prospective Investigation into Cancer and Nutrition (EPIC) cohort totalling 340 234 people.

The results revealed that individuals with the highest intake of fruits and vegetables reduced the  risk of developing diabetes by up to 50%.

 Fresh fruit and vegetables

Fresh fruit and vegetables 

The results also showed that increasing intake of fruit and vegetables by 66g per day was linked with a 25% decreased risk of developing type 2 diabetes.

In the second study, researchers in the United States examined the association between whole grain food intake and type 2 diabetes.

Their research involved 158,259 women and 36,525 men who were diabetes, heart disease and cancer free and who took part in the Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-Up Study.

 Healthy heart

Healthy heart

Those with the highest intake of whole grains had a 29% lower rate of developing type 2 diabetes compared with those who consumed the least amount. With regards to individual whole grain foods, those with an intake of one or more servings a day of whole grain cold breakfast cereal or dark bread, were associated with a 19% or 21% lower risk of type 2 diabetes, compared with the participants consuming less than one serving a month.

 Fresh bread

Fresh bread

Although both studies took into account several well-known lifestyle risk factors and markers of dietary health, both studies are observational, therefore it should be considered that some of the results may be due to unmeasured factors.  

These new research findings provide more evidence that increasing fruit, vegetable and whole grain foods can lower the risk of developing type 2 diabetes.

DOI: https://www.bmj.com/content/370/bmj.m2194


Health & Wellbeing

Food safety refers to handling, preparing and storing food in a way that best reduces the risk of people becoming sick, and it’s a topic that’s high on everyone’s agenda. Here we explore three recent scientific advances in the area of food safety.  

Antibiotic detection in dairy products

pouring milk gif

Originally posted by butteryplanet

Antibiotics are the largest group of medicines and, due to their use in treating animals, they have been making their way into the food chain and into food products. Consuming food that contain antibiotics could result in poor health outcomes, such as allergic reactions and other events. Antibiotics that accumulate in cattle milk can transfer into dairy products and so it’s urgent that we detect and address the issue.

A new test has been developed that showed, in a recent study, that it can detect antibiotics in food products. The precision of the test means that it can test for a wide range of antibiotics and the testing process is very simple and easy to conduct. It could also detect antibiotics at all stages of the food production process, which is great news in the fight to reduce antibiotics in the food chain.

Reducing contamination of smoked fish

 smoked fish

Smoked fish is very popular in developing countries, as it is a good source of protein. The preparation of it involves hotā€smoking on traditional kilns using wood fuel. This practice is associated with high levels of a substance known as polycyclic aromatic hydrocarbons (PAHs) in the food, which has an impact on health. 

An improved kiln has been introduced by the Food and Agriculture Organization of the United Nations to address the levels of PAHs in smoked fish. A recent study showed that the improved kiln not only works just as well at smoking the fish, but does so with safer levels of PAHs. This means that people can continue to consume this valuable protein source without the potentially cancer-causing chemicals. 

The safest way to prepare fruit and veg?

swirling gif

Originally posted by konczakowski

Pesticides have been reported to find their way into our fruit and vegetables, albeit at minimal amounts. A recent study looked at food preparation techniques to compare what methods were the most effective in removing pesticides, with interesting results.

The simplest and most effective way was shown to be peeling the skin of fruit or trimming the outer layers of vegetables before cooking. Whilst this is the most effective, most of the vitamins may be stored close to the skin surface and so these are lost in this process.

Washing and soaking were sometimes effective and sometimes not. Washing causes less loss of nutrients and is less time consuming than peeling and it reduces the pesticide residue by a reasonable amount but it wasn’t always shown to be effective. How effective it could depended on the type of skin of the food. 

Blanching was another method that was explored. Blanching vegetables in boiling water for one minute loses less nutrients than cooking, whilst removing pesticides very efficiently.  

The results certainly give us food for thought in our meal preparation!