Fruit, yoghurt and cheese among foods on the anti-diabetes diet BY Laura Donnelly

An apple a day could help prevent diabetes, new health guidelines suggest.

Yoghurt, cheese and regular cups of tea or coffee are among other foods and drinks which could help ward off the condition, the advice states.

But too much meat and potatoes can raise your likelihood of diagnosis, according to the diet advice from

Oxford University.

It is the first time health guidelines have specified which foods could help fight off the disease, which is linked to obesity. Previously, people at high risk of developing diabetes were given advice like “increase your fibre intake by 15 per cent” or to “lose 5 per cent of your body weight”.

But doctors have updated this guidance, saying it does not relate to how people live their lives.

The difference between type 1 and type 2 diabetes

Type 1 diabetes cannot produce insulin, whereas people with type 2 cannot produce enough, or their bodies grow resistant to it. Either way, too much glucose accumulates in the blood.

Nobody knows what causes type 1. People are more likely to develop type 2 if they are overweight or if their family history, age or ethnic background puts them at increased risk. Type 1 usually begins in childhood, starting suddenly and quickly becoming more severe. Type 2 often strikes later in life, and sufferers can be oblivious to it for years.

Type 1 is treated with daily insulin doses, either via injection or via a pump. To begin with, type 2 is treated with a healthy diet and exercise. Later, tablets and insulin are often required.

World wide, type 2 affects far more people than type 1. Nine in 10 diabetics have type 2.

Source: Diabetes UK

Dr Pamela Dyson, research dietician at Oxford University and co-chair of the guidelines, said: “We’ve made these dietary guidelines in terms of food and not nutrients… because food is what people eat, they don’t eat “nutrients”. And it’s a message that’s far easier to communicate with people when you’re talking about foods they actually eat.”

The new advice suggests eating more wholegrains and fruit and vegetables – particularly apples, grapes, blueberries and green leafy vegetables.

The guidelines also recommend eating dairy products, particularly yoghurt and cheese, and having regular cups of tea or coffee.

Diets should be low in red and processed meat, sugary drinks, potatoes – especially chips – and refined carbohydrates like white bread and white rice.

It is also recommended people at high risk of developing diabetes lose weight and increase their daily physical activity and exercise levels.

The guidelines, based on evidence from more than 500 scientific studies, were put together by a team led by researchers from Oxford University and the charity Diabetes UK.

The diabetes prevention diet

Foods to eat:

Wholegrains

Fruit, especially apples, grapes and blueberries

Green leafy vegetables

Low fat dairy products, especially yoghurt and cheese

Tea and coffee

Foods to avoid:

Red and processed meat

Potatoes, especially chips

Sugary drinks

Refined carboyhdrates, eg. white bread, white rice

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