A groundbreaking study has revealed that a diet rich in whole grains, fiber, fish, and omega-3 polyunsaturated fatty acids (PUFAs) can significantly lower the risk of death in individuals with type 2 diabetes.
This discovery is particularly vital considering the heightened risk of circulatory diseases, dementia, cancer, and bone fractures that people with type 2 diabetes face.
Key Dietary Components for Reduced Mortality Risk
Whole Grains and Fiber: Adding just one serving (20 g/day) of whole grains, found in foods like brown bread, rice, or breakfast cereals, can reduce the risk of death by about 16%.
Similarly, an increase of 5 g per day in dietary fiber intake (equivalent to a medium pear or two shredded wheat) can lower the mortality risk by 14%.
Fish and Omega-3 Fatty Acids: Consuming an additional serving of fish each week can decrease the risk of death by 5%.
Moreover, every 0.1 g per day increase in omega-3 PUFAs intake, sourced from fish, nuts, flax seeds, or leafy vegetables, is associated with a 13% reduction in mortality risk.
Other Beneficial Dietary Changes
Vegetables and Plant Proteins: A daily increase of 100 g in vegetable consumption and 10 g in plant protein intake (from sources like nuts, tofu, beans, lentils, and peas) can lead to 12% and 9% lower risks of death, respectively.
Eggs and Dietary Cholesterol: In contrast, a higher intake of eggs and dietary cholesterol is linked to an increased mortality risk. For instance, consuming two medium eggs per week (10 g/day increase in egg intake) can result in a 5% higher risk of death.
Study Methodology and Implications
The research involved a systematic review of 107 studies focusing on dietary factors and mortality risk in adults with type 2 diabetes.
A total of 72 studies were included in the meta-analysis, covering an average follow-up period of 10 years. The findings underscore the importance of diet in managing type 2 diabetes, not just for blood sugar control but also for overall health and longevity.
The study, presented at the European Association for the Study of Diabetes (EASD) Annual Meeting, highlights the critical role of diet in prolonging life among people with type 2 diabetes.
By focusing on nutritious foods and reducing the intake of eggs and dietary cholesterol, individuals with type 2 diabetes can significantly lower their risk of premature death.
If you care about nutrition, please read studies about Best dieting method for people with type 2 diabetes and findings of This nutrient in diet may lower vision loss risk in older people.
For more information about nutrition, please see recent studies about the connection between potatoes and high blood pressure, and results showing why turmeric is a health game-changer.
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