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If you make this one diet change, “I'm diabetes free!” can be part of YOUR vocabulary

by , 22 October 2014

Did you know you CAN beat diabetes?

That's right!

If you have type 2 diabetes, you can change your fate. It all comes down to the choices you make in your lifestyle and diet.

There's no reason for you to simply accept your diagnosis! And you certainly don't have to live with the constant health battles because of it.

There are plenty of changes you can make to improve your overall chances of defeating diabetes. But today, we'll focus on just one that'll improve your chances by 25%.

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Make one diet change to slash your diabetes risk 25%

A team of researchers from Harvard Medical School published their study results in the British Medical Journal after finding how one dietary change could improve diabetics chances of defeating the disease by 25%.
They collected data from three different studies, which in the end involved 187,382 people and compared the effects of whole fruit on blood sugar compared to fruit juices.
You might know that drinking fruit juice isn’t good for your blood sugar, but do you avoid whole fruits too because you think they have the same effect?
Well that’s exactly why researchers conducted the study they did!
They concluded that eating whole fruit doesn’t have the same effect on your blood sugar as fruit juice does. That means eating whole fruits – especially blueberries, grapes, raisins, prunes, apples and pears – can be part of a healthy diet.
But don’t think drinking the juice of these types of fruit is ok. The researchers found that the benefits of the fruit are lost when they’re in juice form and they cause your blood sugar to spike.
Even though the research shows fruit is part of a healthy diet, it’s still important to eat them in moderation.
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Focus on the glycaemic load of fruit to keep your blood sugar under control

Liesbet Delport, founder of the Glycaemic Index Foundation of South Africa, says there aren’t any bad fruits, but as a diabetic, you need to know how each one affects your blood sugar.
It’s especially important because you typically eat fruit on their own so there aren’t other lower glycaemic foods, or those higher in fibre to lower your blood sugar naturally like what happens when you eat a full meal.
Glycaemic load is a modification of the glycaemic index. It focuses more on how much of a food you eat, the carbs it contains and what it does to your blood sugar in that portion instead of just the effect on your blood sugar alone.
And berries come out tops for diabetics. While they’re sweet, they contain slow releasing carbs that don’t send your blood sugar soaring within seconds. And apples contain lots of fibre that naturally stabilise your blood sugar despite their high sugar content.
The key to lowering the effects diabetes has on your system and being able to beat it means you need to take control of your blood sugar. No matter what you eat, always think about the effects it’s having on you.
So make this one change to your diet and eat whole fruit instead of drinking fruit juices and you’ll be 25% closer to reaching your goal of beating diabetes. 

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