Yet, studies on this topic are largely observational, making it difficult to conclude that the vegetables are actually the cause the reduced type 2 diabetes risk. In comparison, those who ate the most yellow vegetables had up to an 18% lower risk, while those who ate the most leafy greens had up to a 28% lower risk ( 21). They concluded that those who ate the most cruciferous vegetables, such as broccoli, cabbage, kale and cauliflower could benefit from a 7% lower risk of type 2 diabetes. Interestingly, one review compared the risk of developing diabetes among people who ate the most and those who ate the least of certain specific types of vegetables. Moreover, a recent review reported the largest effects following intakes of 7.5–11 ounces (212–318 grams) of vegetables per day with no additional benefits for larger portions ( 27). Most link each additional 3.8 ounces (106 grams) of vegetables eaten per day to a 2 to 14% lower risk of developing type 2 diabetes ( 25, 26, 27). Several large reviews, including a total of over 400,000 people and spanning over 4 to 23 years, have been done on this topic. These are thought to reduce the type of oxidative stress that could prevent sugar from properly entering the cells ( 23, 24). Vegetables also contain large amounts of antioxidants and beneficial plant compounds. Fiber is thought to help reduce blood sugar levels and improve insulin sensitivity, both of which may reduce the risk of developing type 2 diabetes ( 21, 22). This may be due to their high fiber content. Summary Increasing your daily intake of vegetables, especially non-starchy vegetables, may prevent weight gain and promote weight loss.ĭiets rich in vegetables have been linked to a lower risk of type 2 diabetes. What’s more, starchy vegetables like corn, peas and potatoes tend to be linked to weight gain, rather than weight loss ( 20). However, a review of five studies failed to find any link between additional fruit and vegetable intake and weight loss. Specifically, per 4-year period, participants lost on average 0.3 pounds (0.1 kg) for each 4–8 fluid ounce (125–250 ml) serving of non-starchy vegetables eaten per day ( 19). The researchers reported their results per 4-year period and noticed a link between higher intakes of certain vegetables and weight loss. Dark or yellow fruits and vegetables seemed to have the greatest weight loss benefits ( 18).Īnother study recorded fruit and vegetable intake in people for over a total of 24 years. People counseled to eat more fruits and vegetables lost up to an extra 3.3 pounds (1.5 kg) for each additional 3.5-ounce (100-gram) portion of fruits and vegetables eaten per day. One small study researched fruit and vegetable intake in overweight individuals over a 6-month period. In fact, several studies link increased vegetable intake to weight loss and slower weight gain over time ( 16, 17). Thus, adding vegetables to your diet may help you lose weight by relieving hunger and reducing calorie intake. Viscous fiber, a type of fiber found many in vegetables, seems to be particularly effective at reducing appetite ( 15). Vegetables are also rich in fiber, which can help you feel fuller for longer. First, vegetables generally have a low calorie density - they contain very few calories for the volume they take up in the stomach ( 14). Summary Eating around 8 ounces (231 grams) of vegetables or up to a combined 18 ounces (500 grams) of fruits and vegetables per day may help reduce the risk of heart disease and increase your lifespan.Įating vegetables may help you lose weight or avoid gaining it in the first place.

However, those who consumed more than this amount did not appear to experience a bigger drop in mortality ( 13). Similarly, a 10-year study including people from over five continents observed that those who ate 13.4–18 ounces (375–500 grams) of fruits and vegetables per day were 22% less likely to die during the study compared to those who ate less. For example, studies found that eating 8 ounces (231 grams) or more of vegetables per day may reduce the risk of dying prematurely by 25 to 32% ( 11, 12). However, a review of 23 studies did observe a link between eating 14 ounces (400 grams) of vegetables per day and an 18% lower risk of developing heart disease ( 10).Įating enough vegetables may not only protect your heart, but may also help you live longer. Unfortunately, some studies group fruits and vegetables together, and many fail to specify the exact amount of vegetables contained in one serving. This may be due to the high amount of fiber and antioxidants that vegetables contain ( 8, 9). Research consistently shows that diets rich in vegetables may boost heart health and reduce the risk of dying prematurely.Īccording to several studies, people who eat the most vegetables may have up to a 70% lower risk of developing heart disease ( 4, 5, 6, 7).

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