Type 2 Diabetes – Good News About Green Leafy Vegetables! – If you are an adult with diabetes, then prevention is an important concern for your whole family, especially where Type 2 diabetes is concerned. The good news is that a method of prevention might be in the produce department of your local store… or even in your vegetable garden.
Researchers at the Diabetes Research Department of Cardiovascular Sciences at the University of Leicester, England, reported the results of their study in the British Medical Journal, August 2010. Six studies on consumption of fruits and vegetables were included in a meta-analysis. In a meta-analysis information from all the studies is put together and examined as if in one large study. It was found that those who ate green leafy vegetables regularly had a 14% lower risk of developing Type 2 diabetes than did those with low or no consumption of green leafy vegetables. The authors concluded that increasing your green leafy vegetable intake daily could be a significant way to prevent Type 2 diabetes.
If the idea of munching a head of lettuce does not appeal as a dinner choice, what are some good ways of getting some green leafy vegetables every day? And how do you get the kids to eat it? Celebrity chef Peter Berley has a recipe for roasted vegetable salad that offers not only your choice of arugula, spinach or frisee (a kind of curly lettuce whose long tender leaves are joined to a short whitish stem), but root vegetables and pumpkin seeds as well. It can be found at the website: A recipe for strawberry spinach salad can be found at the website: A good idea though is to substitute Splenda for the sugar, in order to keep your blood sugar level down.
Tips on Vegetables:
Vegetables contain both protein and carbs… so they are already balanced. As well, vegetables are made up mostly of water and fiber; so eating a large amount should present no problems. It is suggested a healthy eating plan include a minimum of five servings per day.
The two vegetables to avoid in unlimited amounts though, are corn and potatoes. These are high-carbohydrate foods and the amount would need to be carefully balanced and eaten with protein.
How vegetables are prepared also needs to be considered:
vegetables fried in oil or
vegetables served with butter or sauces
are high in fat and should be eaten sparingly and rarely.
Starting your meals and snacks with green leafy vegetables, such as a green salad, is one way to help fill you up so you won’t be as likely to overeat meat or the entree. Research has confirmed when vegetables are served as a first course, there is a decrease in the total calories or kilojoules eaten during that meal.