Diet With The High Magnesium Content Can Prevent The Risk Of Type 2 Diabetes
The researchers have conducted a study to find out whether higher magnesium intake can lower the risk of type 2 diabetes (T2D). They also wanted to find out the effects on the blood sugar levels with the consumption of the following foods.
Researchers have analyzed the Nurses' Health Studies (NHS and NHS2) data which contains data from 160,647 participants and the Health Professionals Follow-up Study (HPFS) data which contains data from 42,096 participants.
Researchers have done a 28-year follow-up study to find out the factors associated with the development of type 2 diabetes (T2D). They collected the diet details every four years. They calculated the glycemic index (GI) and the total magnesium consumption. They used the Cox Proportional Hazard Model to adjust for variables that may influence the study.
The follow-up study has found the development of type 2 diabetes (T2D) in 17,130 participants. The study has found that the individuals consuming more magnesium likely to be.
The study has found the following.
The lower risk of type 2 diabetes (T2D) was more striking among the participants consuming a diet with a low glycemic index (GI) and high-fiber cereal compared with the participants consuming a poor diet (low-fiber cereal and high glycemic index diet).
The study was published on September 5, 2017, in Diabetes Care. Title of the article was "Magnesium Intake, Quality of Carbohydrates, and risk of Type 2 Diabetes: Results From Three U.S. Cohorts."
Fiber: Dietary fiber is an indigestible portion of the plant food. Fiber is either water soluble or insoluble. Fiber is a part of a healthy balanced diet for the prevention of a cholesterol build-up, belly fat, heart diseases, weight gain, diabetes, irregular stools (or constipation) and for digestive health. Most of the foods contain both soluble and insoluble fiber.
Soluble fiber is present in foods such as oats, barley, legumes, vegetables, fruits, nuts and seeds. Insoluble fiber is present in foods such as lima beans, starchy vegetables (corn, potatoes, green peas), carrots, broccoli, spinach, kale, brussels sprouts etc.
The recommended fiber consumption per day is 21 to 38 grams. There is a risk of weight gain and heart diseases if our body did not receive enough fiber. Adverse side effects with high fiber consumption (more than 70 grams per day) are muscle cramps, dehydration or constipation (less than three bowel movements in a week).
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Published by Jammi Vasista, Chennai, India.