Grains can pre­vent di­a­betes

The Register Citizen (Torrington, CT) - - YOUR DAILY BREAK - Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Well­ness Of­fi­cer and Chair of Well­ness In­sti­tute at Cleve­land Clinic. To live your health­i­est, tune into “The Dr. Oz Show” or visit www.share­

In the NFL and col­lege foot­ball, a “pre­vent de­fense” of­ten is used late in the game to pre­vent a long pass com­ple­tion from an of­fen­sive squad that needs to score a touch­down with time run­ning out on the clock. But if it’s not car­ried out cor­rectly (as many pun­dits have said), the only thing it pre­vents is your team from win­ning.

The same is true with your own “pre­vent de­fense” against Type 2 di­a­betes. Ex­e­cute it cor­rectly, and you’ll de­feat that dis­ease. Mess it up, and you’ll have to con­tend with the com­pli­ca­tions that come from chronic el­e­va­tion of blood glu­cose lev­els.

Now, you know 10,000 steps a day, ditch­ing added sug­ars and syrups, highly pro­cessed foods and red meats (es­pe­cially pro­cessed red meats) are es­sen­tial parts of your de­fense. But did you know that eat­ing whole grains puts ex­tra mus­cle in your lineup?

Re­searchers re­cently re­ported in The Jour­nal of Nu­tri­tion that 100 per­cent whole grains, such as wheat, rye and oats, help block di­a­betes. Each half-ounce serv­ing a day can lower your risk by 11 per­cent (for men) and 7 per­cent (for women). And folks who ate a bit less than 2 ounces of these whole grains daily had the low­est risk of de­vel­op­ing

Type 2 di­a­betes.

Want an even stronger de­fense? Add fiber- and nu­tri­en­trich broc­coli, nuts (wal­nuts and pecans) and legumes in your fight against Type 2 di­a­betes. You’ll also get fatty acids that pro­tect your brain health! Now there’s a pre­vent de­fense that re­ally works!

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