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Commentary: Preventing illness begins in the produce aisle

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*This post has been corrected, as noted below.

For many American families, a healthy lifestyle begins at the supermarket.

Nowhere else are more crucial decisions made about our overall health than in the aisles of the local grocery store. Whether you rush past the produce section on the way to the snack-food aisle or linger in the organic food section, reading every label, the choices you make at the supermarket can mean all the difference in the protecting you and your family against obesity, stroke and other diseases.

In honor of American Diabetes Month, and the nearly 86 million Americans who have prediabetes and are at risk for developing Type 2 diabetes, here are a few key shopping pointers.

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It all starts with the produce section. Fruits and vegetables are low-calorie, nutrient-packed foods that can help prevent diabetes and cancer, reduce blood pressure and heart-disease risk, and delay or stop dementia and Alzheimer’s disease.

When picking produce, remember: The more colorful, the better. Strawberries, for example, are replete with antioxidants that are good for your skin, brain and heart. Blue, yellow and orange foods have their own respective benefits too.

Including a wide variety of colorful fruits and veggies in your cart can reduce your risk for chronic diseases. “Eating the rainbow” every day can protect body and brain.

Using whole grain as opposed to processed grain products can also make a huge difference. Processed foods often offer a tempting combination of convenience and affordability but not the nutritional value we need. And over time, the cost of relying on them adds up.

According to studies, whole grains can lower the risk of heart attacks and developing diabetes, while eating refined grains puts people at a 1.6 times greater risk of developing diabetes. To be sure you’re choosing the healthiest bread item, look for the word “whole” as first word on the ingredient list. “Wheat flour” does not mean “whole wheat.”

Beans and other legumes can also be an important and affordable source of protein, fiber and flavor. Have a few meals a week with chickpeas, lentils or black beans as the main protein source. Your heart will love you for it. And don’t forget to go nuts. A study in the New England Journal of Medicine suggests people who consumed nuts seven or more times per week had a 20% lower death rate than people who didn’t eat nuts at all.

Frozen and dried items are less expensive than fresh and are generally still packed with nutrition. Frozen blueberries for example can be the basis of an amazingly delicious smoothie when combined with unsweetened almond milk (vanilla), a pea-based protein powder and a banana. Kids will love it too.

So the next time you head to the store, keep in mind that what you put in your body has a lifelong affect. Make sure “good health” and “smart choices” are on your shopping list.

Dr. DANIEL NADEAU is an endocrinologist, Hoag Medical Group program director and Dr. Kris V. Iyer endowed chair in the Diabetes Center at Hoag Hospital.

An earlier version of this post incorrectly attributed authorship two writers. Dr. Daniel Nadeau wrote the piece.

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