12 April 2024 , 13:42
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Eating two simple and affordable superfoods could assist in combatting cholesterol, diabetes, cancer and obesity, according to nutritionists.
The humble apple is one such pocket-friendly superfood that's chock-full of minerals and vitamins, potentially reducing heart disease risk by positively impacting cholesterol levels. Wholegrains also pack a serious punch, affecting areas like your blood pressure and sugar levels, warding off diabetes, cancers and obesity. The Times reported that a study of 8,000 adults published in JAMA Internal Medicine that looked at hospital and doctor appointments by apple-eaters and non-apple eaters did find that people who ate at least one a day were slightly less likely to visit a GP.
This gives credence to the old adage, 'an apple a day keeps the doctor away'. Even though oranges triumph in the vitamin C stakes, apples do have higher fibre content than both melons and pears - double the amount in fact. Apples pack their nutritional punch from pectin, a fibre type which resides within the skin and cord, reports Gloucestershire Live.
Nutrition guru Rob Hobson, author of Unprocess Your Life, said: "Pectin, also found in pears and plums, has been shown in studies, including a review in the journal Clinical Nutrition, to improve blood cholesterol levels. That will help to reduce the risk of heart disease."
Experts are singing the praises of wholegrains for their significant health benefits, with quinoa, bulgur, rye, oats, spelt, and buckwheat being top picks for their essential fibre content. Nutritionist Rhiannon Lambert has highlighted the importance of these grains, stating: "The bran and inner germ of wholegrains are packed with B vitamins, antioxidants and small amounts of healthy fats. Daily consumption of them is linked to better gut and heart health and the prevention of diabetes, cancers and obesity, yet 95 per cent of UK adults don't eat enough.",
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A hefty slice of evidence comes from a 15-year study published in the Journal of Nutrition, which found that consuming at least 50g of wholegrains daily think a slice of wholegrain or rye bread coupled with a bowl of porridge can slash the risk of type 2 diabetes by a whopping 34 per cent for men and 22 per cent for women, compared to those who skimp on grains.
Meanwhile, research from Tufts University discovered that middle-aged folks who tucked into at least three servings of wholegrains each day one serving could be a dish of porridge, a slice of wholemeal bread, or a portion of brown rice or quinoa experienced less increase in waist size, blood pressure, and blood sugar levels over time than those who consumed less than half a serving per day.