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January 22, 2020 • Diabetes

Orange and Green Veggies for Less Diabetes

carrots colorful

If you want an easy way to cut your risk of type 2 diabetes, go for more orange and green veggies! In a study that followed the dietary habits of over 37,000 Europeans for a ten-year period, those consuming the most carotenoids, specifically alpha and beta-carotene, cut their risk of type 2 diabetes up to 22 percent. Carotenoids are plant-based pigments known for their robust antioxidant power as well as their brilliant orange to reddish hues. Because oxidative stress plays a role in the underlying pathology of type 2 diabetes, these results are not surprising.

(Nutrition, Metabolism and Cardiovascular Diseases; 25 (4): 376)

For additional motivation to include more carotenoid-rich foods in your diet, please note that these special, nature-made compounds have also been tied to superior cardiovascular and brain health, protection from some cancers, and more youthful skin.

Foods Highest In Carotenoids

  • Carrots
  • Orange/yellow/red bell peppers
  • Apricots
  • Collard greens
  • Kale
  • Acorn squash
  • Sweet potatoes
  • Spinach
  • Pumpkin
  • Tomatoes (especially canned tomatoes)
  • * The orange hues from the carotenoids in collards, kale and spinach are masked by their leaves rich supply of green chlorophyll.

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