Red meat consumption links to Increased diabetes risk

People who eat a lot of red meat increase their risk of developing type 2 diabetes, while those who cut down on red meat cut their risk.

Those are the findings of a large new study out of Singapore involving 149,000 United States men and women.

The researchers found that increasing the consumption of red meat can increase the risk of developing type 2 diabetes by 48 percent.

“There is no need to have more red meat on your plate; it increases the risk of diabetes,” said lead researcher An Pan, an assistant professor at the Saw Hock School of Public Health at the National University of Singapore.

“It is better to reduce your red meat consumption by replacing it with other healthy food choices, like beans, legumes, soy products, nuts, fish, poultry and whole grains,” he added.

For the study, Pan’s team collected data on three Harvard group studies: the Health Professionals Follow-up Study, the Nurses’ Health Study and the Nurses’ Health Study II. All the participants answered questions about their diet every four years, resulting in more than 1.9 million person-years of follow-up.

There were more than 7,500 cases of type 2 diabetes, the researches found.

Comparing diet with the cases of diabetes, Pan’s group found that people who increased their consumption of red meat by 0.5 servings per day during a four-year period were 48 per cent more likely to develop type 2 diabetes, compared with people who ate less red meat.

Moreover, people who cut their red meat consumption were 14 percent less likely to develop type 2 diabetes, they found.

Healthy fats you should be eating

Walnuts: Walnuts have earned their super food status in part because of their fats. They are one of the few foods to deliver alpha-linolenic acid, a type of omega-3 fat thought to protect against heart disease.

•Olives: Olive oil is a great way to get monounsaturated fats in your diet, but so are olives. They also deliver plant sterols — compounds that can lower “bad” LDL cholesterol. Olives can be pretty high in sodium, but you can take away some of that salt by soaking them in fresh water.

•Avocados: Avocados get their creamy texture from heart-healthy monounsaturated fats. They also deliver fibre, which helps you feel full, as well as potassium and vitamin C. For a heart-smart and delicious breakfast, smash an avocado onto whole-grain toast.    R8WYEK6FWYJK

•Canola oil: Canola oil is an excellent heart-healthy choice for cooking. It’s loaded with monounsaturated fats, which can raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL). It’s particularly good for cooking at high temperatures, since it has a higher smoke point than olive oil.

•Peanut butter: Smear some toast or apple slices with peanut butter and you have a breakfast or snack with staying power. The unsaturated fats in peanut butter help make the meal satisfying by making it take longer to digest and it’s also packed with protein. Stick to natural peanut butter to avoid the added sugars and unhealthy partially hydrogenated fats that are added to other kinds of peanut butter

•Salmon: As an “oily” fish, salmon has lots of DHA and EPA — two kinds of omega-3 fats that can reduce inflammation, lowering risk of skin cancer and heart disease. Want an alternative to salmon? Trout, mackerel, sardines and herring are all good choices for getting DHA and EPA into your diet.

Bad habits that wreck your teeth

Chewing on Ice

It’s natural and sugar free, so you might think ice is harmless. But munching on hard, frozen cubes can chip or even crack your teeth. And if your mindless chomping irritates the soft tissue inside a tooth, regular toothaches may follow. Hot foods and cold foods may trigger quick, sharp jabs of pain or a lingering toothache. Next time you get the urge for ice, chew some sugarless gum.

Playing Sports With No Mouth Guard

Whether you play football, hockey, or any other contact sport, don’t get in the game without a mouth guard. This is a piece of molded plastic that protects the upper row of teeth. Without it, your teeth could get chipped or even knocked out when the action gets rough. Self-fitting mouth guards may be purchased at a store, or you can have one custom made by your dentist.

Opening Stuff With Your Teeth

Opening bottle caps or plastic packaging with your teeth may be convenient, but this is one habit that makes dentists cringe. Using your teeth as tools can cause them to crack or chip. Instead, keep scissors and bottle openers handy. Bottom line, your teeth should only be used for eating.