nutrient rich® healthy eating

A plant-based, nutrient-rich diet is so effective at reducing the risk of developing diabetes due to a
number of beneficial nutrients only found in plant foods:

 Green leafy vegetables, such as spinach, contain high concentrations of β carotene, vitamin C

and polyphenols, which are potent antioxidants. Antioxidants are thought to help prevent

chronic diseases like diabetes by reducing oxidative stress and inflammation throughout

the body that can lead to insulin resistance.

 Green leafy vegetables and whole grains contain high levels of magnesium. A large body of

evidence has shown that high levels of magnesium are associated with lower insulin

concentrations and a low occurrence of type 2 diabetes.^123

 Green leafy vegetables are also good sources of ALA, which is an omega-3 polyunsaturated

fatty acid. The amount and types of fatty acids in our diet is thought to be an important

factor in determining the structure of our cell membranes. The composition of these

barriers has been linked to insulin sensitivity, especially within skeletal muscle.

 Fiber is another nutrient that has been shown to improve the glycemic response and

circulating insulin concentrations, both in healthy individuals and those with type 2

diabetes.^124 The improved insulin sensitivity that accompanies high-fiber diets may occur

Fung TT, Hu FB, Pereira MA, et al. Whole-grain intake and the risk of type 2 diabetes: a prospective study in men. Am J Clin
Nutr. 2002;76:535-540.

Ford ES, Mokdad AH. Fruit and vegetable consumption and diabetes mellitus incidence among U.S. adults. Prev Med.
2001;32:33-39.

(^123) Larsson SC, Wolk A. Magnesium intake and risk of type 2 diabetes: a meta-analysis. J Intern Med. 2007;262:208-214.
Manolio TA, Savage PJ, Burke GL, et al. Correlates of fasting insulin levels in young adults: the CARDIA study. J Clin
Epidemiol. 1991;44:571-578.
Ma J, Folsom AR, Melnick SL, et al. Associations of serum and dietary magnesium with cardiovascular disease,
hypertension, diabetes, insulin, and carotid arterial wall thickness: the ARIC study. Atherosclerosis Risk in Communities
Study. J Clin Epidemiol. 1995;48:927-940.
Meyer KA, Kushi LH, Jacobs DR Jr, Slavin J, Sellers TA, Folsom AR. Carbohydrates, dietary fiber, and incident type 2
diabetes in older women. Am J Clin Nutr. 2000;71:921-930.
Salmeron J, Ascherio A, Rimm EB, et al. Dietary fiber, glycemic load, and risk of NIDDM in men. Diabetes Care.
1997;20:545-550.
Salmeron J, Manson JE, Stampfer MJ, Colditz GA, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin-
dependent diabetes mellitus in women. J Am Med Assoc. 1997;277:472-477.
(^124) Chandalia M, Garg A, Lutjohann D, von Bergmann K, Grundy SM, Brinkley LJ. Beneficial effects of high dietary fiber
intake in patients with type 2 diabetes mellitus. N Engl J Med. 2000;342:1392-1398.
Anderson JW, Zeigler JA, Deakins DA, et al. Metabolic effects of high-carbohydrate, high-fiber diets for insulin-dependent
diabetic individuals. Am J Clin Nutr. 1991;54:936-943.
Fukagawa NK, Anderson JW, Hageman G, Young VR, Minaker KL. High-carbohydrate, high-fiber diets increase peripheral
insulin sensitivity in healthy young and old adults. Am J Clin Nutr. 1990;52:524-528.