It’s a logical question to ask, considering that fruit contains carbohydrates and natural sugars that can raise your blood sugar. In fact, says Lori Zanini, RD, CDE, a registered dietitian and certified diabetes educator, “it’s a very common question. A lot of people with diabetes do not feel they can have fruit, but that’s not true. The consideration you have to make is what type and how much.”

Don’t Forgo the Fruit

Can diabetics eat fruit? Perhaps the more important question to ask yourself is this: What am missing if I forgo fruit?

Despite the sugar content, most fruits are high in fiber, and many guidelines recommend that people with type 2 diabetes eat a fiber-rich diet, including fruit. Fiber slows digestion and, in the process, slows your body’s absorption of sugar, helping to fill you up without causing severe spikes in your blood sugar.

If you eliminate fruit from your diabetes diet, you lose out on a valuable source of fiber and other important nutrients. And, as some research suggests, you might not improve your blood-sugar control by limiting your fruit intake.

In one study (Nutrition Journal, March 5, 2013), researchers provided nutritional counseling to 63 people newly diagnosed with type 2 diabetes. They also assigned the participants to one of two groups: one was advised to consume two or more pieces of fruit a day (high-fruit group), while the other was directed to limit consumption to no more than two pieces of fruit daily (low-fruit group).

Over the course of the 12-week study, the high-fruit group reported increasing their fruit intake by an average of 125 grams, while the low-fruit group reduced their fruit consumption by 51 grams, the researchers reported. Both groups experienced similar reductions in weight and waist circumference, a measure of obesity, according to the study. Most important, the researchers found no differences between the two groups in hemoglobin A1c, a measure of blood sugar control over the previous two to three months.

“A recommendation to reduce fruit intake as part of standard medical nutrition therapy in overweight patients with newly diagnosed type 2 diabetes resulted in eating less fruit. It had, however, no effect on [hemoglobin A1c], weight loss, or waist circumference. We recommend that the intake of fruit should not be restricted in patients with type 2 diabetes,” the study authors concluded.

Best Fruits for Diabetics

The degree to which fruit affects blood sugar can vary significantly based on the way it’s processed. For example, fresh or frozen fruits tend to be better options than fruit that’s canned or packaged in sweetened juices or sugary syrups that can raise blood sugar even more, says Lori Zanini, who besides working as a registered dietitian and diabetes educator is also a spokesperson for the Academy of Nutrition and Dietetics.

Which fruits are best in a diabetic diet? Raspberries and other berries with skin—because they’re higher in fiber—are the top recommendation by Lori Zanini, RD, CDE, a registered dietitian and certified diabetes educator.

Some fruits can have greater effects on blood sugar than others. For example, raisins and other dried fruits, as well as watermelon, tend to raise blood sugar more than other fruits, such as berries. “Look for berries and fruits that have skin on them because those will be higher in fiber,” Zanini says. “At the top of my list of fruits I recommend are berries. Berries are very high in fiber, particularly raspberries.”

Remember, she adds: “The more fiber you eat, the slower the food is digested, and that won’t create the same kind of spikes in your blood sugar.”

Keep in mind that individual responses to fruit may vary, so a fruit that raises one person’s blood sugar might not affect you the same way. To gauge your response to a particular fruit, Zanini recommends checking your blood sugar before you eat it and then again two hours later.

“The goal is not to raise it more than 40 points during that time period,” she explains. “If it goes up more than that, that’s an indication that either you ate too much or the fruit you ate really affected your blood sugar.”

Diabetic Diet: How Much Fruit?

Fruit is abundant in a number of vital nutrients. And as a lower-calorie alternative to sweets, fatty foods, and other less healthful delicacies, fruit can be a better dietary choice as a diabetic snack. Fruit can also be an integral part of a diabetic breakfast.

Can diabetics eat fruit? Yes, but practice portion control. “One serving size of carbohydrates—which is 15 grams of carbs—is only half a banana,” says dietitian Lori Zanini, “and most people don’t stop at half a banana.”

But as with any food, moderation is important, Zanini emphasizes. Practice portion control, and consider the total carbohydrate count when you choose your fruit. (The American Diabetes Association recommends that most people consider carbohydrate counting as the primary tool for blood-sugar management.)

A serving size of carbohydrates is 15 grams, which equates to a small piece of whole fruit or approximately a half-cup of frozen or canned fruit, according to Zanini. With some fruits, it doesn’t take much to get that serving of carbs.

“From my experience, what often creates more of an increase in blood sugar than planned are things like watermelon, bananas, and dried fruit, if they’re eating too much of it at one time,” Zanini says. “One serving size of carbohydrates—which is 15 grams of carbs—is only half a banana, and most people don’t stop at half a banana,” she says.

“The same goes with dried fruit,” Zanini adds. “Because it’s dried, it’s more condensed, so the portion is much smaller. A lot of people don’t take that into consideration. You should limit dried fruit to two tablespoons or less per portion. Another thing regarding dried fruit is to make sure it’s not sweetened. Lots of brands will add sweeteners, in addition to the natural sugar that’s already present in the fruit, to make it even sweeter.”

Some Final Words

So can diabetics eat fruit? Yes, Zanini says, but make your fruit choices wisely. Keep your portions in check and follow a diabetic meal plan.

“I think the No. 1 thing people with diabetes need to look at is the portion size,” she cautions. “Second is the carbohydrate content. You want to keep fresh fruit limited to either a cup or one piece of whole fruit at a time. You don’t want to have that big fruit salad, but it would be totally fine if you want to have a piece of fruit for breakfast and maybe some berries for a snack.”

For further reading, see these University Health News posts:

• “The Sugar-Free Diet and Diabetes: Setting the Record Straight”
• “How to Avoid Diabetes: Four Steps to Take”

Originally published in 2016, this post has been updated.

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Type 1

• Family history: Having a sibling or parent with type 1 diabetes increases your risk of developing the disease.
• Environmental triggers: While all environmental factors that influence the development of type 1 diabetes and produce diabetes symptoms are not known, scientists have identified several potential triggers. Type I diabetes develops more often during the winter and in places with colder climates, suggesting that cold weather might be a trigger. Additionally, evidence suggests that certain viral infections might also influence the development of type 1 diabetes in some people. In particular, an association between enteroviral infections and type 1 diabetes development has been observed. Studies have demonstrated that in some individuals, infection with a specific group of viruses called enteroviruses has some affect both on the initiation of islet cell autoimmunity (the immune system attacking the groups of cells in the pancreas that produce insulin) and the progression to full-blown type 1 diabetes. More research, however, is needed to determine how enteroviruses cause this effect and why it occurs in some individuals and not others.
• Diabetic diet: While the scientific community has not reached a consensus on the link between diet and type 1 diabetes, some researchers have noted an association between type 1 diabetes symptoms and development and early exposure to cow’s milk in some children. Other research has shown an association between low levels of vitamin D and increased risk of type 1 diabetes.
• Autoantibodies: Doctors can test for the presence of certain immune cells that are associated with an increased risk of developing type 1 diabetes. While testing positive for these autoantibodies does not guarantee the development of type 1 diabetes, it is generally agreed that the higher the number of autoantibodies an individual has, the greater their risk of developing type 1 diabetes. This is true both in the general population and in those with a family history of type 1 diabetes.

Type 2

• Family history: Having a parent or sibling with type 2 diabetes increases your risk of developing the disease.
• Obesity: Obesity or increased weight is one of the strongest risk factors for development of type 2 diabetes. Having higher quantities of fatty tissue increases the resistance of the body’s cells to insulin.
• Sedentary lifestyle: Exercise helps the body use glucose and increases cells’ sensitivity to insulin. Additionally, exercise helps control weight. Lack of exercise or physical activity therefore increases your risk of weight gain, higher glucose levels, and insulin resistance.
• Ethnic background: Type 2 diabetes is more common in African-Americans, Hispanics, Native Americans, Alaskan natives, Asian-Americans, and Pacific Islanders. The reasons for this increased risk are not yet understood.
• Age: The risk of developing type 2 diabetes increases as you age, particularly after the age of 45. This may be due to the tendency to have a less active lifestyle as you age and the weight gain that subsequently occurs.
• Diet: Research has suggested that a diet high in saturated fats might be a risk factor for type 2 diabetes. Look for foods that lower blood sugar, such as cinnamon, garlic, and blueberries.
• Lipid levels: Having low high-density lipoprotein cholesterol (HDL) levels (usually below 35 mg/dl) and/or high triglyceride levels (usually above 250 mg/dl) has been associated with an increased risk of type 2 diabetes.
• Gestational diabetes: A history of having had gestational diabetes during a pregnancy or having had a baby weighing over nine pounds increases your risk of developing type 2 diabetes later in life. Some statistics suggest that women who have had gestational diabetes have a 60 percent chance of developing type 2 diabetes within the following 10 to 20 years.
• Polycystic ovary syndrome: Among signs of diabetes in women, this syndrome is characterized by, among other traits, abnormal menstrual cycles, increased facial hair, acne, and weight gain. It is a well-known risk factor for type 2 diabetes.
• High blood pressure/hypertension: A blood pressure over 140/90 mm Hg is a risk factor for developing diabetes symptoms and type 2 diabetes.
• Smoking: Smokers are 30-40 percent more likely to develop type 2 diabetes than non-smokers.

Gestational Diabetes

• Weight: Obesity or being overweight increases the risk of developing gestational diabetes during pregnancy
• Age: The chances of developing gestational diabetes increase with increasing age.
• Family history: Having a sibling or parent with type 2 diabetes increases your risk of gestational diabetes.
• Personal history: A history of prediabetes, gestational diabetes with a past pregnancy, or a prior pregnancy resulting in a baby weighing over nine pounds are all associated with an increased risk of gestational diabetes.
• Ethnic background: African-American, Hispanic, Native American, and Asian-American women have a higher risk of gestational diabetes.

Originally published in April 2016 and updated.

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What Causes Diabetes Type 1

In Type 1 diabetes, for reasons not yet fully understood, the body’s immune system attacks the cells in the pancreas that produce insulin. This results in the pancreas’s inability to produce enough insulin to allow glucose to enter the cells of the body, elevating blood glucose levels.

This attack on the pancreas by the immune system, which disrupts normal glucose levels, does not appear to be caused simply be a person’s genes, although evidence does suggest there is some degree of genetic predisposition. For example, among identical twins—who share the same genes—if one twin develops Type 1 diabetes, the other twin’s risk of developing it is at most 50 percent. The fact that, despite having identical genes, the other twin does not always develop the disease suggests that there are also some environmental factors that influence the development of the Type 1 diabetes.

In Type 1 diabetes, for reasons not yet fully understood, the body’s immune system attacks the cells in the pancreas that produce insulin.

What Causes Diabetes Type 2

The insulin resistance that characterizes Type 2 diabetes is thought, like Type 1 diabetes, to be caused by a combination of genetic and environmental factors. The genetic risk in Type 2 diabetes, however, is stronger than that of Type 1.

A twin’s risk of developing Type 2 diabetes if his or her identical twin already has it is as high as 75 percent—significantly higher than with Type 1 diabetes. Research has identified a number of environmental risk factors that influence the development of diabetes. A diabetic diet is critical for people who have Type 2 diabetes symptoms.

What Causes Gestational Diabetes

While it is known that placental hormones cause the insulin resistance seen in gestational diabetes, it is not entirely clear why some women are unable to produce enough insulin to overcome this resistance. Studies have determined certain factors, however, that place some women at increased risk of developing gestational diabetes.

The vast majority of women with gestational diabetes will have symptoms resolve as soon as they deliver their baby; however, these mothers are at increased risk of developing diabetes later in life. Most research suggests that that risk is greatest for Type 2 diabetes. In fact studies have shown that risk to be as high as 60 percent.

A Finnish study, however, demonstrated that of the women with gestational diabetes who proceeded to develop diabetes later in life, 50 percent developed Type 1 and 50% developed Type 2. Research also suggests that once you have had gestational diabetes, your risk of having it in a subsequent pregnancy is increased anywhere from 30 to 69 percent. Lifestyle modifications such as healthy eating and weight management can reduce this risk.

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?You know you?re not supposed to eat that.???If only you hadn’t gained so much weight.???Why can’t you listen to your doctor?? These are familiar and painful comments heard by people with diabetes. As harsh as these words sound, they are usually uttered out of concern?and frustration?felt by loved ones. But such advice is rarely perceived as helpful and serves only to drive those with the disease away from the path to better health.

Why Support Is Important. Diabetes afflicts more than 18 million Americans, a number that increases every year. In susceptible people, weight gain and inactivity can trigger type 2 diabetes.
   Managing diabetes means keeping blood sugar levels ?in control??within a normal range that minimizes peaks and valleys throughout the day. How? By eating a healthful diet on a regular schedule, staying active and taking medication, if needed. Poorly controlled diabetes can lead to heart attack, stroke, kidney failure, blindness and amputation. Knowing this is scary and intimidating, both to those with the disease and to the people who love them. And yet research shows that family support?from a spouse or significant other?is one of the strongest predictors of how well people manage their disease. EN takes a look at how to successfully support a loved one with diabetes.

Step One: Get Educated. Managing diabetes is a family affair. Beyond sharing genes that may leave other family members at risk for diabetes, families share meals as well as lifestyle habits and attitudes that can either help or hinder efforts to tackle the disease. When families work together to learn the basics of diabetes care, good blood sugar control is much easier to attain.
   How to familiarize yourself with diabetes care? Attend medical appointments with your loved one, read books and magazines on diabetes (check out the American Diabetes Association’s monthly Diabetes Forecast magazine, a terrific resource) and attend diabetes education classes. The latter may include counseling sessions with a certified diabetes educator (C.D.E.), who can develop a personalized plan that involves the entire family.

Step Two: Be Supportive, Not Critical. For someone with diabetes, changing diet and lifestyle is challenging enough without the added pressure of well-intentioned family and friends critiquing every bite. Family members often end up focusing only on what the person with diabetes is doing wrong. Those who are responsible for grocery shopping and preparing meals need to guard against falling into the role of ?food police.?
   So, as hard as it is, resist the urge to lecture. According to nutritionist and diabetes expert Janis Roszler, R.D., C.D.E., co-author of The Secrets of Living and Loving with Diabetes (Surrey Books, 2004), all families make the same mistake. They try to act as ?coach,? but instead become ?inquisitor,?? treating the person with diabetes like a child. This breeds resentment and encourages hiding problems instead of sharing.
   Scaring someone into compliance with frequent reminders of ?what could happen if they don’t control their diabetes? is another ill-advised approach. ?It rarely works,? says Roszler, ?and only reinforces the role of loved one as ?parent? instead of supportive spouse or friend.?

Walk a Mile? A better approach? Start by putting yourself in their shoes. Diabetes is a 24-hour condition that requires constant attention. And sometimes, no matter what a person does, blood sugar will be high. Diet and exercise aren’t the only factors that influence blood glucose levels; illness, hormones and stress do too.
   Most important, avoid being judgmental. Instead of blaming your partner’s high blood sugar readings on dietary indiscretions or skipped exercise, help troubleshoot problem areas and figure out solutions. Whenever possible, focus on the positive. Point out when things are going well, so your partner will be more open to suggestions when diet or lifestyle needs fine-tuning. If blood sugar is well controlled most of the time, occasional high readings are not a crisis.

Ask and You Shall Receive. Ask your loved one how they would like to be supported; don’t assume you know. Your role may be as simple as lending an ear to vented frustrations. And even though it’s best for the person with diabetes to be in charge of his or her own health, helping with some tasks is a powerful statement that you want to be supportive and understand the challenges. Here are some specific tasks to lighten the load:

? Accompany your loved one to medical appointments. Take notes.
? Help shop and prepare food. 
? Be an exercise buddy. This will benefit your health as well.
? Offer to help log blood sugars, but don’t take over the task. If you?re
computer-savvy, there are excellent resources that help track and display
blood sugar readings. Some allow you to display them in chart or graph form
over time, helping you get a handle on problem times of the day or week.
? Learn how to test blood glucose, in case you need to do it during illness.
? Help keep diabetes medications and supplies in stock and up-to-date. 
? Prefill syringes if there are insulin injections, particularly if your loved
one is vision-impaired.
?Learn what to do in an emergency: Become familiar with the warning signs of hypoglycemia (low blood sugar) and how to treat it with easy-to-absorb sugar (e.g., sugar cube or juice, not a candy bar) or glucagon, an injectable substance that raises blood sugar if someone is unconscious.

Derailing Diet Debates. Not surprisingly, diet is a frequent source of stress for people with diabetes. What you may not know is that diabetes educators no longer talk about forbidden foods; the new diabetic diet is all about portion control, particularly of carbohydrates?any kind of carbs, not just sugar. Although all foods eventually convert to glucose after digestion, carbs break down more easily, so have more of an effect on blood sugar if not kept within certain limits. Accompanying your loved one to sessions with a registered dietitian is a great way to learn about diet?how, what and when to eat?and also provides a neutral forum for both of you to hash out diet concerns.

The Bottom Line. People with diabetes want to be like everyone else?in control of what and when they eat and how they manage their disease. But family members and friends can assist them in meeting their diabetes care goals. Whether it’s offering to grocery shop, helping to devise an exercise plan or providing positive reinforcement when the going gets tough, being a partner in managing your partner’s disease can make all the difference in your loved one’s health.
   Above all, don’t be judgmental and, as hard as it may be, don’t hover. People with diabetes are ultimately responsible for managing their own health. 

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It’s been yet another year of nutrition developments, advances, surprises and recommendations. Over the course of a year, EN manages to touch on a wide variety of topics about nutrition and the environment to keep our readers informed. At year’s end, we present you with this A-to-Z guide, highlighting what you need to know in a nutshell from the past year or so.

Acrylamide

Not even in our consciousness two years ago, acrylamide made waves when Swedish researchers found that this ?probable carcinogen? was pervasive in our diets. It forms when high-carb foods are cooked at high temperatures. That includes items like crisp crackers, French fries and potato chips. However, the most recent research has found no increased cancer risk in people eating foods high in acrylamide. That’s reassuring, but the jury is still out. Best advice? Cut down on processed foods; eat more whole foods.

Blood Pressure Guidelines

Think your blood pressure is fine? Think again. New national guidelines reclassify many previously normal readings as ?prehypertensive?’systolic readings between 120 and 140 and diastolic readings between 80 and 90. Experts emphasize that damage to arteries begins at these levels and can eventually lead to heart attack or stroke. Best advice? Lose weight if you need to, cut down on salty processed foods and follow the DASH diet?lots of fruits and veggies, low-fat dairy and whole grains, easy on fatty meats.

Calories

Many people (and certainly the late Dr. Atkins) view carbohydrates as the villain, but most experts say we should concentrate on calories as the real culprit in the perennial weight-loss battle. Researchers looking at three decades of low-carb diet studies found that successful diets contained varying amounts of carbs, but all limited calories to about 1,100 per day. Best advice? Cut your intake by just 100 calories a day and up your activity to burn an extra 100 calories a day to lose 20 pounds in a year.

Diabetes

Restricting foods is no longer the mantra of the ?diabetic diet.? Now it’s all about what to include: whole grains, fish, nuts and seeds. Chromium and magnesium supplements show promise, but talk to your doctor first. Pay attention even if your fasting blood sugar is 100-125, which is now classified as pre-diabetes. Best advice? Losing weight and exercising have proven to be the best risk reducers. Work your way up to one hour a day of brisk walking to cut your risk by one-third.

Energy

B vitamins are touted as energy providers. They aren’t; calories are your only energy source, but B vitamins do help your body process them. A basic multi helps keep your intake adequate. Also avoid too much caffeine (more than 300 milligrams or three cups of coffee daily) and sugary snacks (sugar makes you sleepy, not peppy). Best advice? Eat regular meals (skipping meals is like driving by the gas station when your tank is low), get enough sleep (we all skimp on this ?nutrient?) and exercise regularly.

Farmed Fish

Is farmed fish as good as fish from the wild? That depends. Limited data show comparable protein and omega-3 fat content; fat and calories are slightly higher in farmed fish. There are, however, environmental concerns with some fish farms, as well as new reports of carcinogens in farmed salmon. Catfish and tilapia farms have good reputations, shrimp and salmon farms are iffier. But eating fish is still good for your health. Best advice? Eat a variety of fish twice a week. Choose domestic farmed over imported farmed fish, but favor canned and wild salmon over farmed.

Gamma-Tocopherol

This lesser known vitamin E compound is the form found in food. Yet supplements usually contain only the alpha-tocopherol form of E, perhaps explaining why the vitamin hasn’t fared so well in studies. New research finds that people taking mixed tocopherols (alpha, delta and gamma) show improvement in certain measures of risk for heart disease and stroke. Best advice? Get your gamma by eating foods rich in E (wheat germ, almonds, sunflower seeds); if you supplement, take a mixed-tocopherol formula.

Headaches

Headache triggers are rarely food-linked, though sometimes food plus another trigger?e.g., stress, hormones, lack of sleep?can set a migraine in motion. Most common food culprits? Caffeine, red wine and other alcoholic beverages. Best advice? Exercise regularly, curb caffeine consumption, eat and sleep regularly, and reduce stress with yoga or meditation.

Inflammatory Bowel Disease

IBD includes Crohn’s disease and ulcerative colitis, both of which have nutritional implications. Malabsorption is common, causing low protein stores and deficiencies of fat-soluble vitamins and minerals. Even the corticosteroid drugs used have nutritional consequences, such as decreasing calcium absorption and increasing potassium losses. Best advice? Seek help planning meals from a registered dietitian.

Juice Plus

This perennial seller continues to baffle us. Why would anyone want to take a pill instead of eating luscious fruits and a cornucopia of vegetables? No matter what the makers say, it’s not the equivalent of the real thing, with nowhere near as much fiber. Still, there’s no real down side, except exorbitant cost. Best advice? Save your dollar bills and enjoy the real thing.

Kiwifruit

If you had to choose just one fruit to eat, kiwifruit would be a definite contender. This fruit’s ordinary brown wrapping belies its bright green flesh and wealth of nutrients. You can’t get much better. Kiwifruit is packed with vitamin C, potassium and fiber, not to mention folate, magnesium, vitamin E, lutein and copper. Best advice? Eat two as a snack. Slice in wheels for a pretty garnish. Rub on meat as a tenderizer.

Laxatives

Natural does not mean safe when it comes to laxatives. Stimulant laxatives like senna and Cascara sagrada do the deed, but often at the expense of your health, by causing cramping, nausea and electrolyte imbalance. Similar side effects occur with stool softeners like Colace and osmotic agents like Fleet. Lubricant laxatives like mineral oil interfere with absorption of fat-soluble nutrients. Best advice? Start your day with a high-fiber cereal, then eat whole grains, beans, fruits and vegetables during the day. If still needed, choose a fiber-based bulking agent like Benefiber, Citrucel, Metamucil, FiberCon or Perdiem.

Macrobiotic Diet

This diet, evoking ancient Asian principles, is more than a minimally processed, semi-vegetarian diet; it’s a balanced, holistic way of life. No longer the extreme 1960’s Zen diet, the modern macrobiotic diet is more nutritionally responsible?about half whole grains plus vegetables, legumes, fruit, nuts, seeds and fish?a high-fiber, low-fat, heart-healthy, anticancer diet. Best advice? It’s fine to follow macrobiotic principles, but avoid rigid adherence to some rules, like not eating nightshade vegetables.

Niacin

Vitamin or drug? How about both. This B vitamin (B3) helps convert calories to energy and prevents pellagra, a deficiency disease. But prescribed pharmacological doses of niacin?as extended-release nicotinic acid (Niaspan)?is an effective and inexpensive first-line defense against elevated lipid levels. It is particularly effective for lowering triglycerides. The disarming skin flushing niacin causes is less pronounced with the extended-release form. Best advice? Don’t assume you need a statin for elevated lipid levels; discuss nicotinic acid with your doctor.

Oils

Monounsaturated?polyunsaturated ?.what’s a cook to choose? All oils contain a mix of mono, poly and saturated fatty acids. It’s what predominates that matters?mono is tops, followed by poly. Highest in mono? Hazelnut oil. But it’s too expensive and strongly flavored for everyday use. Next highest is olive oil?our favorite for most all uses, except baking. Canola is next best overall. Peanut and sesame oils are good for saut?ing. Best advice? Buy a deeply colored extra-virgin olive oil; you?ll get more phytonutrients, such as squalene.

Portfolio Diet

University of Toronto researchers have put together a portfolio of dietary components that individually reduce heart disease risk by lowering cholesterol, each through a different mechanism. Combining them into one diet seems to enhance their individual effects. The diet includes a sterol/stanol margarine (e.g., Take Control), soluble fiber (e.g., oatmeal, beans, okra, broccoli, apples, Metamucil), soy protein (e.g., soy milk, soy nuts, miso, tempeh, tofu) and nuts (e.g., almonds). Best advice? Add some of these foods to every meal.

Qualified Health Claims

You?ll need a grain of salt when reading label claims from now on. The government is allowing claims with less scientific support than before, as long as the label sports a caveat. However, the criteria for the varying levels of scientific support are confusing. Latest claim? Nuts do battle against heart disease. Next in line? Tea fights heart disease and lycopene in tomatoes combats cancer. EN supports all those links. Best advice? Be skeptical of future health claims. Do your own research; read EN!

Raw Foods

This is the latest craze touted by Hollywood celebrities and wannabe’s?eating only raw or ?living? foods. Raw food restaurants have even sprouted. What’s on the menu? Nothing but uncooked plant foods: fresh fruits and veggies, sprouts, raw grains and legumes, nuts, juices and oils. Yum? The theory that heating foods destroys enzymes is misguided because we make our own enzymes. Best advice? The diet is nutritious, but don’t buy into the concept that cooked foods are bad. Definitely avoid raw sprouts, which have been linked to bacterial contamination.

Sugar

EN applauds the World Health Organization’s new recommendation to limit ?free sugars? to less than 10% of calories. That includes added sugar and the sugar in juices. Look for added sugar on labels, often disguised as high fructose corn syrup, brown rice syrup, dextrose, evaporated cane juice, maltodextrin or sucrose, for example. Best advice? Limit processed foods; stick to whole foods. Favor fruits over juice, except for a glass to start your day.

Tomatoes

These made EN‘s absolute best anti-cancer foods list this year. Raw tomatoes are a great source of vitamin C, while cooked and canned tomatoes are your best sources of lycopene. This phytonutrient has repeatedly shown the ability to fight prostate cancer. Now women may benefit; new laboratory research suggests cancer protection as well as bone benefits. Best advice? The lycopene in tomatoes outshines lycopene in pills, so enjoy your spaghetti sauce, tomato soup and even ketchup; but watch the sodium.

Undetected Bone Loss

Could you be at risk for a broken hip? The largest study of osteoporosis to date found that nearly half of postmenopausal women suffer some degree of bone loss. Yet most don’t know it. Nearly 40% had osteopenia, doubling their risk of fracture, while 7% had undetected osteoporosis, quadrupling their risk. Best advice? Get your bone density tested. Even wrist and heel readings are as predictive of fracture risk as hip and spine readings. If at risk, take calcium with vitamin D plus a multi, and start walking and lifting weights.

Vinegar

Vinegar diets just won’t die. These days, they simply keep circulating on the Internet. The latest reincarnation is the Apple Cider Vinegar Diet. It may help you lose weight?courtesy of a low-calorie diet plan?but the acid won’t melt fat away, as proponents would have you believe. Best advice? Use that vinegar on your salad instead. Balsamic is boffo! (Vinegar also makes a great wood floor cleaner and removes mineral deposits in your coffeemaker.)

White Tea

For many foods, white signals fewer phytonutrients. Not so for white tea. This is real tea from the same Camellia sinensis tea plant as black, green and oolong teas. But it might be even better. It’s harvested early and processed less than the other teas. That means it retains more catechins, the polyphenols in tea that have shown promise fighting cancer and heart disease. Best advice? Try a two-minute brew of white, green, black or oolong tea?it’s all good for you.

oXalates

(Okay, we admit we cheated on X.)

Oxalates present in greens like spinach, Swiss chard and beet greens attach to calcium, preventing much of it from being absorbed. But oxalates in chocolate don’t grab calcium as tightly. Research shows calcium in chocolate milk is absorbed as well as calcium in unflavored milk. Best advice? If you?re susceptible to kidney stones, drink up your milk; the calcium in it binds oxalates, preventing them from forming kidney stones.

Younger Longer

Longevity is often a goal, but not really desired unless those extra years are healthy ones. According to Centenarian Study results, about half the people who live to be 100 probably possess genes for a healthy old age. For the rest of us, researchers say two-thirds of longevity is due to lifestyle, including diet. Best advice? Maintain a healthy weight; eat whole, unprocessed foods; enjoy fish twice a week; take a multi; be physically active; stay connected to friends; and don’t smoke.

Zero Trans

With trans fats mandated on food labels by 2006, you?ll see a lot more claims that foods are ‘trans-free.? A word to the wise: They may not be. The government defines ?zero? trans as anything less than 0.5 gram. If you eat several servings a day of foods with ?zero? trans, that can add up fast, considering your goal is to get as little trans as possible. Best advice? Check ingredient lists for partially hydrogenated fats. If listed, then there is at least some trans present??zero? or not.

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