I love my chocolate.
Is it really true that
dark chocolate is good
for you?
Chocolate contains a range
of antioxidants, in particular
flavonoids, which are also found
in fruits, vegetables, tea and
red wine, and which may help
in the prevention of heart
disease and cancer. Several
studies have also shown
dark chocolate (minimum
70% cocoa) can improve blood
pressure and the health of blood
vessels. Eating it can also reduce
the ‘stickiness’ of your blood
and reduce some inflammatory
markers that are associated with
an increased risk of heart and
blood vessel disease.
Finally, research has also
shown eating dark chocolate
can improve insulin sensitivity,
the underlying problem in type
2 diabetes. However, remember,
these studies have used dark
chocolate or cocoa – milk and
white chocolate don’t count!
And, despite its benefits,
chocolate doesn’t belong in a
class with other healthy foods
such as fruit, vegetables and
wholegrains. Chocolate is
still high in fat and energy
so should be eaten in small
amounts, particularly if you
are watching your weight.
Do I need to snack between
meals if I have diabetes?
The need to snack is a very
individual thing for people with
diabetes. For someone who is
not taking medication, or who is
taking medication which doesn’t
cause hypos, snacks are not a
necessity, although spreading
food intake over the day can
often help with managing blood
glucose levels. Those who are
taking insulin and diabetes
medications which can cause low
blood glucose levels (hypos) may
need to snack between meals to
prevent them going low, but this
will vary according to the type of
medication and insulin they are
taking and when they take it.
And, despite claims that eating
small frequent meals and snacks
will help with metabolism and
weight loss, there is little
evidence to suggest this is
actually the case.And breakfast – they say
it’s the most important
meal of the day, but is it
really?
While not all studies show
benefits to eating breakfast,
there’s a good body of evidence
that suggests it’s worth paying
attention to your first meal of
the day. Research has found
eating breakfast improves
insulin sensitivity and reduces
the risk of developing type 2
diabetes and metabolic
syndrome. There’s also evidence
breakfast eaters are less likely
to be overweight compared with
those people who skip this meal,
and that those eaters who
consume their largest meal at
breakfast have a lower weight
than those people who make
dinner their biggest meal. So
there may, in fact, be some truth
to the saying “eat breakfast like
a king, lunch like a prince, and
dinner like a pauper”.Eating a Mediterranean diet also
appears to reduce your risk of dying
of any cause.
A recent Australian study, from
researchers at the Deakin University
Food and Mood Centre, also found a
Mediterranean-style diet can reduce
the symptoms of depression.
There are a number of reasons
why this type of eating plan might
have so many health benefits.
It is based on wholefoods and
encourages a high intake of plant
foods while being lower in animal
fat and protein.
It also focuses on nutrient-dense
carbohydrates (such as vegetables,
fruits, wholegrains and legumes) in
place of the processed variety, and
healthier types of fat (those found
in nuts, seeds, avocado and olive oil).
If you enjoy this way of eating,
then it definitely appears to be a
good option.The need to
snack is an
individual
thing
special report