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Be a day trader: Swapping a serving of animal- for plant-based food may lower your diabetes risk.    
Daily Dose
Small changes are the new black. We’re not talking about fashion, of course, but health. As seductive as all-or-nothing diet plans can be with their grand promises, you don’t have to start an organic farm or quit your job and cook all day to make powerful changes. Case in point: a recent large study showed that trading a serving or two of animal foods for nourishing plant foods may lower your diabetes risk. Notice we said nourishing plant foods; potato chips don’t count! The researchers distinguished between ultra-processed, refined foods that have been stripped of nutrition on the one hand, and whole foods like vegetables, legumes, fruit, and whole grains on the other hand. It was only the latter category, the “real” stuff, that made a difference — and it’s not surprising. With their cornucopia of phytonutrients and fibers, whole plant foods improve sugar metabolism, lower inflammation, and help beneficial bacteria to thrive in your digestive tract. Pick a meal or two this week and give it a go. Instead of grabbing a turkey-and-cheese sub for lunch, toss together a batch of Lentil Salad with Tomatoes and Apple. Or make our Quinoa-Kale Veggie Burgers instead of beef burgers. In the process of lowering your diabetes risk, you just may find a new favorite vegetarian recipe!

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ADDED TO  Food- Smart Choices, Food- Healthy Snacks, Wellness Tips, Diabetes  1098 days 18 hours 4 min ago
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