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Type-2 diabetes affects upwards of 5% of the world’s
population, and the number of cases is projected to rise in the coming
decades, due to factors such as aging, obesity, and the pervasiveness of
a sedentary lifestyle. Vanderbilt Epidemiology Center (Tennessee,
USA) researchers followed 64,000 women residing in China, ages 40 to 70
years, for nearly 5 years, assessing their daily fruit and vegetable
intakes and tracking the onset of diabetes. Those women who consumed
the most vegetables -- averaging 428 grams, or 15 ounces, daily – were
at 28% lower risk of developing the disease.
Researchers from Addenbrooke's Hospital (United Kingdom)
followed 21,831 men and women, ages 40 to 75 years at the study’s
start, for a 12-year period. The team found that men and women with the
highest blood levels of vitamin C (reflecting a high fruit and
vegetable intake) were at 62% reduced risk of developing type-2
diabetes, as compared to those with the lowest blood levels.
Not only rich sources of fiber, antioxidants, and magnesium, vegetables contain diabetes-reducing compounds such as phytates, lignans, and isoflavones. While the US Department of Agriculture (USDA) recommends that women ages 19-50 years consume 2 ½ cups of veggies daily, and men ages 19-50 years consume 3 cups daily, anti-aging physicians recommend doubling those amounts.
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