Delano Herald Journal

Serving the communities of Delano, Loretto, Montrose, MN, and the surrounding area

Gina Gafford Column – 6/24/22



A new study conducted by Professor Frank Hu from the Harvard School of Public Health (www.sciencedaily.com) recently found that the consumption of plant-based foods can lower the risk of developing type 2 diabetes in people, and supports the prevention of diabetes. The foods in his study include fruits, vegetables, nuts, coffee, and legumes.

After reading the study, I think it doesn’t tell us anything new. For many years, we’ve known that vegetables and fruits are better for us. However, it is still a good reminder to eat a healthy diet. Most of us, including myself, need to reduce refined grains, starches, and sugars.

I was surprised to see coffee on the list. The study by Professor Hu shows that the antioxidant properties in coffee are one of the reasons it is helpful to human health. Moderate coffee consumption, such as consuming three to four cups of coffee per day, may lower the risk of developing type 2 diabetes by 25%.

According to the study, coffee (both caffeinated and decaffeinated) is also a good source of magnesium, which is associated with a lower risk of type 2 diabetes.

“These findings further demonstrate that, for most people, coffee may have health benefits,” Hu said. “But coffee is only one of many factors that influence diabetes risk – more importantly, individuals should watch their weight and be physically active.”

If you have diabetes, speak with your healthcare provider regarding the best options for consuming coffee.

My older brother and several relatives on my paternal side have type 2 diabetes. About three years ago, my doctor told me that I was prediabetic.

This news scared me because I don’t want to have diabetes. My grandmother became blind in her old age, and my older brother had a temporary experience of blindness.

Several years ago, my brother was driving his car, and his vision became fuzzy and cloudy. He immediately went to the emergency room. After several tests, he found out that he had type 2 diabetes.

After getting my test results, I vowed to eat healthier. I was surprised that I was prediabetic because I eat a vegetarian diet. However, I realized I was still eating foods that weren’t good for me. Also, I know that having a family history of diabetes can make me more likely to have pre-diabetes and develop diabetes.

According to Hu’s study, over 90% of diabetes cases are the type 2 form. Diabetes in adult cases was around 450 million in 2019, and could rise to 700 million by 2045.

The diabetes epidemic is primarily caused by unhealthy diets, being overweight or obese, having a genetic predisposition, and other lifestyle factors such as lack of exercise.

“There is no single, fit-for-all diet for everyone,” Hu said. “People should adopt healthy dietary patterns according to their food and cultural preferences and health conditions.”

I plan to live without diabetes. I will do whatever it takes to live a healthy lifestyle. As I get older, I need regular check-ups, daily exercise, and plenty of healthy foods. I also plan to drink my chocolate coffee every morning!

If you have any health questions or can recommend someone in the community to interview, please email ggafford@heraldjournal.com.








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