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Eat your veggies, mothers always tell their children. That is due for a change, an enlargement, based on studies. The mantra now should be to not only eat vegetables but also legumes, nuts, fruits, and whole grains; doing so can greatly lower the progress of Type 2 diabetes.
Increasing the uptake of fruits and vegetables offers various benefits in addition to reducing the risk of diabetes that has reached epic proportions in modern diets. Given the range of fruits and vegetables, either of which may not count among your favourite foods, does leave enough selection to choose favorites. Each of those contains nutrients that may be common to all or only to some.
Orange colored and yellow vegetables possess vitamin C, an anti – oxidant and contributor to good eye health, as well as beta carotene. Other benefits include lower blood pressure, in addition to working hand in hand with calcium and magnesium for strong bones. Better known vegetables with those nutrients are pineapples, lemons, and mangoes. Lesser known fruits include yellow beets, sweet corn, and golden Kiwi.
Red vegetables as well as fruits include in their number papaya, pink grapefruit, radishes, Blood oranges and red apples. They protect against prostate cancer, scoop up free radicals, reduce the growth of tumors and a have a host of other positives.
Green vegetables, the bane of most children and some adults, include among their number Arugula, Brussel sprouts, and snow peas. Nutrients include lutein that has a role in vision and boosts the immune system.
Blueberry pie and vanilla ice cream. What a mouth – watering dish to corral anti – oxidants to gobble up free radicals. Little – known purple carrots, better – known raisins and eggplants are excellent sources of quercetin that prevents hardening of the arteries.
Easily overlooked but just as important are white fruits and vegetables like bananas, Kohlrabi, and ginger boost stimulate the immune system. As well, they decrease the likelihood of hormone – related cancers.
Other beneficial nutrients include bioflavonoids found in fruits that prolong the effectiveness of Vitamin C. Flavonoids give vegetables as well as fruits their color with its other benefit being mitigating inflammation. Beta – glucan, found in mushrooms, assists white blood cells.
Don’t overlook fruit and vegetable juices, either prepared or with a juicer at home. If spoilage is a concern consider the frozen alternative.
Sticking with a plant –based diet low in animal fat can substantially reduce the chance of this form of diabetes that can escalate to Type 1. Reducing the consumption of animal based foods like red and processed meats to less than six servings each day can also assist in lessening the risk of the disease. In comparison, consuming foods such potatoes, long a stable at the dinner table, and beverages sweetened with sugar elevates the risk.
Finally, be kind to the microbes in your digestive system. They are your best friends. There is no proof as yet but there is a belief plant foods may be beneficial. Bon appétit.