Eating Green Leafy Vegetables Can Help Lower Risk of Diabetes

Popeye was right. Eating green leafy vegetables like spinach is one of the best things you can do to help fight a number of illnesses, from heart disease to cancer. Now, you can add diabetes to the list.

A recent study has shown that consuming 1½ servings daily of green leafy vegetables can reduce your risk of Type 2 diabetes by as much as 14%. The study looked at more than 200,000 adults age 30 to 74 living in the U.S., China and Finland.

Go Green in Your Diet

While a healthier diet overall has proven a powerful aid in managing Type 2 diabetes, opting for green vegetables is the key to reducing risk, say researchers from the University of Leicester in the U.K. In the study, there was no change in the risk associated with eating fruits or other types of vegetables, although the researchers say more testing is needed.  

Spinach, along with many of its green leafy cousins, like broccoli and cabbage, are high in Vitamin A, Vitamin C and Vitamin E, as well as polyphenols, all of which are antioxidants. These types of vegetables are also high in magnesium and other valuable minerals. Antioxidants help the body repair damaged tissue caused by free radicals, and have been associated in prior research with lower levels of glycemic index, which is an indication of how the body is regulating blood sugar levels. 

Antioxidants may also help improve the health of the pancreas, which is often more prone to damage from free radicals than other organs. The pancreas is responsible for producing insulin, the main component regulating the body’s blood sugar.

The researchers say more research is needed to look into the reasons these vegetables have an impact, as well as rule out other factors in the study, such as having a generally healthier lifestyle, financial situation or other reasons for the results. However, given the other positive effects that green leafy vegetables have on health, there’s no reason not to add more to your diet today. Try these delicious recipes today: Scallop and Spinach Salad, Broccoli Cauliflower Stir Fry or Carrot Cabbage Slaw.

Not a fan of spinach or broccoli? Consider trying one of these antioxidant-packed green vegetables:

• Artichoke
• Arugula
• Beet greens
• Bok choy
• Broccoli
• Brussels sprout tops
• Collard greens
• Cabbage
• Chard
• Endive
• Escarole
• Garden cress
• Iceberg lettuce
• Kale
• Leek
• Mustard greens
• Radichetta, radicchio
• Romaine lettuce
• Spinach
• Spring greens
• Turnip greens
• Watercress