Diabetes mellitus: the ideal diet скачать в хорошем качестве

Diabetes mellitus: the ideal diet

Hi! I'm Stelios Pantazis. I'm a doctor and I specialize in medical nutrition and metabolic disorders. Today, I'd like to present the ideal diet for diabetes mellitus through an amazing study that was published in 2017, divides the diet into food groups and shows how each dietary group affects the risk of diabetes mellitus. The study was published in 2017. It was based on data from 88 different studies each of which had been carried out on thousands of people, therefore we're talking about hundreds of thousands of cases in total. It divided foods into 12 groups. And it concluded that when people often choose bad foods, the risk triples, while when they choose healthy foods, they reduce the risk of Type 2 diabetes mellitus up to 42%. You can find the link below, if you're brave enough to find the data of this presentation. I'll be glad to discuss it with you. I'll start presenting the groups that were studied one by one. I'll explain each group and how it affected the risk of diabetes mellitus. To understand the results immediately, when the group is green, this means that it's good, when it's red, this means that it's not good, it includes foods that we should avoid as much as possible. I'll start with non-processed cereals. What does this mean? Oat, wheat, barley, rye, quinoa, millet, amaranth, all these as they are produced, without having been altered, namely in seeds or barely processed, such as oat flakes, which is oat that has just been compressed, so that it can be absorbed more easily. Quinoa, which is eaten like rice. Groats, which also accompanies some dishes, some vegetables etc. Brown rice, not white rice. Millet, which is also eaten like rice, you can make stuffed peppers with it. Pop-corn, which is also not altered. And whole-grain pastries, only when the ratio of fibers to carbohydrates is 1:5. If you don't know about this, watch the respective video, in order to find out, because this is really important, which whole-grain pastries are really whole-grain. This food group seems to be mainly beneficial to our health. Number 1 on the left means that this food has no effect, positive or negative. Below 1, at 0,9, 0,8, 0,7, it means that the effect is positive and the lower we go, the more positive the effect. The horizontal line is the gr/day. Approximately 40-60 gr of non-processed cereals per day give us the maximum benefit, although, up to 100 gr, the benefit barely reduces. Therefore, the amount plays a role too. But the truth is that if you eat more, the benefit barely reduces. Non-processed cereals is a group of foods that you can eat relatively freely. The protection is up to 25%, namely the risk of the disease reduces by approximately 25%. The second group, in red obviously, is processed cereals, all the cereals I mentioned before, but when they've been ground. Essentially, we're talking about pastries, whole-grain or not, with less than 1:5 fibers, namely the conventional pastries that you mainly find in bakeries, supermarkets etc., pasta and white rice. For every 200 gr you consume, the risk increases linearly, and when the amount exceeds 600 gr per day, it reaches approximately 25% increased risk of diabetes. Therefore, try to eat as little as possible. Zero is better than a little. The measure here is 0. Okay? Because sometimes we talk about measure, and we don't know what we mean. Here, we know what we mean. The risk increases from the first gram. Therefore, the measure is 0. Here, we see the vegetables. This is the study's Achilles' heel. It includes vegetables that don't have the same qualities in the same group. You can't put lettuce, spinach and kale in the same group as tomato, potato and carrot. However, this is what researchers managed to do. We should respect that and congratulate them, but this creates the problem of the curve, which shows a small benefit, first of all, namely, in the best case, with 200 gr of vegetables per day, the benefit is 8%, which is very small. Non-processed cereals seem to be better than vegetables, but this is not true based on what we generally know from other studies. And, after 250 gr, the benefit slowly disappears and, when we consume 600 gr of vegetables, the benefit is 3-4%, very small indeed. This is one of the weakest points of the study, that it includes spinach, kale etc. in the same group of vegetables as tomato, potato etc. Or it doesn't separate sweet potatoes from traditional white potatoes the nutrients and effect of which on diabetes are very different. However, vegetables are certainly beneficial, as we've known, and this is confirmed. Let's go to fruit. The same problem applies in fruit too. Up to 200-250 gr of fruit, the benefit reaches 10% protection. However, after that, it slowly disappears. At 600 gr, the benefit barely exceeds 5%. What does this mean? That, when you eat more fruit, it's harmful? It depends.