Power of Vegetables & Fruits to Reverse Diabetes    

Power of Vegetables and Fruits


Health Benefits of Vegetables

Green, leafy vegetables contain chlorophyll, which is well known  for its anti- inflammatory, anti-mutagenic, and antioxidant properties. Chlorophyll has been cited as strengthening the immune response; therapeutic for inflammation of the ear and the mucous membrane of the nose and sinuses; supportive of normal kidney function; accelerating wound and ulcer healing; and reducing fecal, urinary and body odor in geriatric patients. This makes chlorophyll very beneficial to diabetics.

Leafy vegetables are ideal for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent. In the Adventist health study, the frequent consumption of green salads by African-Americans was associated with a substantially lower risk of mortality.

Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health. The risk of hip fracture in middle-aged women was decreased 45% for one or more servings/day of green, leafy vegetables compared to fewer servings.

Green vegetables are also a major source of iron and calcium for any diet. Swiss chard and spinach are not considered good sources of calcium, due to their high content of oxalic acid. Green leafy vegetables are rich in beta-carotene, which can also be converted into vitamin A, and also improve immune function. Millions of children around the world have an increased risk of blindness, and other illnesses because of inadequate dietary vitamin A from green leafy vegetables.

Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye. They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly. Some studies suggest that lutein and zeaxanthin may help reduce the risk of certain types of cancer, such as breast and lung cancer, and may contribute to the prevention of heart disease and stroke.

Green veggies contain a variety of carotenoids, flavonoids and other powerful antioxidants that have cancer-protective properties. In a Swedish study, it was reported that eating 3 or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth most frequent cancer in the world. Cabbage, cauliflower, brussels sprouts, and broccoli are rich in indoles and isothiocyanates, which protect us against colon and other cancers. Broccoli sprouts have been reported to contain 10 or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli. A higher consumption of green leafy vegetables has been shown to significantly decrease the risk of breast cancer and skin cancer.

Studies have identified a gene, connexin 43, whose expression is upregulated by chemopreventive carotenoids and which allows direct intercellular gap junctional communication. In many human tumors gap junctional communication is deficient and its upregulation is associated with decreased proliferation. Hence, the cancer-preventive properties of carotenoids are partly explained by their impact on gene regulation.

Quercetin is a bioflavonoid found in leafy green vegetables. Quercetin has an antioxidant and anti-inflammatory activity and displays unique anticancer properties. Quercetin is a natural compound that blocks substances involved in allergies and acts as an inhibitor of mast cell secretion, and causes a decrease in the release of interleukin-6.

There was considerable concern associated with the E.coli outbreak in the fall of 2006 (26 states were affected) that was associated with contaminated bagged baby spinach. The outbreak resulted in 205 confirmed illnesses and three deaths, with the infection causing bloody diarrhea and dehydration. FDA investigators suggested that the outbreak was possibly caused by the presence of wild pigs on the ranch, or that the irrigation water had been contaminated with cattle feces or grazing deer.

Green, leafy vegetables contain lots of chlorophyll, and provide a great variety of colors from the bluish-green of kale to the bright kelly green of spinach. Leafy greens run the whole gamut of flavors, from sweet to bitter, from peppery to earthy. Young plants generally have small, tender leaves and a mild flavor. Many mature plants have tougher leaves and stronger flavors. Collards, Swiss chard, bok choy, and spinach provide a mild flavor while arugula, mizuna and mustard greens provide a peppery flavor. Bok choy is best known for use in stir-fries, since it remains crisp, even when cooked to a tender stage. One should always choose crisp leaves with a fresh vibrant green color. Yellowing is a sign of age and indicates that the greens may have an off flavor. Salad greens provide a whole range of important nutrients and phytochemicals to keep us healthy.

Chlorophyll: Green Power

Everyone is aware of the importance of eating green vegetables because of the chlorophyll content.  It is well known that chlorophyll is recognized for its anti-inflammatory, anti-mutagenic, and antioxidant properties. Chlorophyll has been cited as strengthening the immune response; therapeutic for inflammation of the ear and the mucous membrane of the nose and sinuses; supportive of normal kidney function; accelerating wound and ulcer healing; and reducing fecal, urinary and body odor in geriatric patients. This makes chlorophyll very beneficial to diabetics.  In addition, the chlorophyll in green vegetables detoxifies carcinogens found in cooked muscle meats or barbecued foods.

Note: Now, don't run out and buy chlorophyll supplement pills -- it's not the same!

Note: Green powders have become very popular, but they are not the same as Green vegetables! The biggest mistake that you can make is to rely completely on green powder and avoid eating any greens!

Instead, look for creative ways to eat more greens, and use green powder to complement your nutritional program, i.e. mixed (steamed) veggies, salads, casseroles, stir-frys, smoothies, juicing, drinks.

Concerning green powder, make sure you're using a high quality green powder supplement that is grown organically and does not contain chemicals.  Also, ensure the supplement company selling the green powder is a reputable firm.

Unfortunately, almost every supplement company has some kind of “green powder,” because they know that we (as consumers) are aware of the benefits of green vegetables.

These "magical" powders are made up of dried grass, dried vegetables, maybe some kelp, and maybe some algae. This powder is supposed to make your body more alkaline and give you nutrition you can't find elsewhere.

A powder of vegetables or algae can never compare in nutritional value to fresh green vegetables!

Those powders can't come close to the nutrient density of dark green vegetables such as spinach, Romaine lettuce, kale, collard greens, mustard greens, parsley, celery, arugula, bok choi, etc.

If time is an issue, then, make a green smoothie or your own green juice -- it will be more powerful than any green powder drink! -- and, a lot less expensive!

With the use of “green smoothies” made with *fresh* green vegetables and fruit, anyone can obtain superior nutrition in a few minutes a day (ruling out the argument that people don't have “time” to eat well).

Don't go for the hype.

References: Chapters 5, 6, and 7 Death to Diabetes; DtD Juicing/Smoothies book

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Concerned about Oxalates?

Oxalates are naturally-occurring substances found in plants, animals, and in humans. In chemical terms, oxalates belong to a group of molecules called organic acids, and are routinely made by plants, animals, and humans. Our bodies always contain oxalates, and our cells routinely convert other substances into oxalates.

For example, vitamin C is one of the substances that our cells routinely convert into oxalates. In addition to the oxalates that are made inside of our body, oxalates can arrive at our body from the outside, from certain foods that contain them.

Foods that contain oxalates

The following are some examples of the most common sources of oxalates, arranged by food group. It is important to note that the leaves of a plant almost always contain higher oxalate levels than the roots, stems, and stalks.

• Fruits
  • blackberries, blueberries, raspberries, strawberries, currants, kiwifruit, concord (purple) grapes, figs, tangerines, and plums
• Vegetables 
  • spinach, Swiss chard, beet greens, collards, okra, parsley, leeks and quinoa are among the most oxalate-dense vegetables
  • celery, green beans, rutabagas, and summer squash would be considered moderately dense in oxalates
• Nuts and seeds
  • almonds, cashews, and peanuts
• Legumes
  • soybeans, tofu and other soy products
• Grains
  • wheat bran, wheat germ, quinoa (a vegetable often used like a grain)
• Other
  • cocoa, chocolate, and black tea

Oxalates and health

Conditions that require strict oxalate restriction

There are a few, relatively rare health conditions that require strict oxalate restriction. These conditions include absorptive hypercalciuria type II, enteric hyperoxaluria, and primary hyperoxaluria.

Dietary oxalates are usually restricted to 50 milligrams per day under these circumstances. (Please note: these relatively rare health conditions are different than a more common condition called nephrolithiasis in which kidney stones are formed, 80% from calcium and oxalate).

What does 50 milligrams of oxalate look like in terms of food? One cup of raw spinach in leaf form (not chopped) weighs about one ounce, and contains about 200 milligrams of oxalate, so 50 milligrams for the day would permit a person to consume only 1/4 cup of raw spinach (and no other oxalate sources could be eaten during the day).

Oxalates and kidney stones

The formation of kidney stones containing oxalate is an area of controversy in clinical nutrition with respect to dietary restriction of oxalate. About 80% of kidney stones formed by adults in the U.S. are calcium oxalate stones. It is not clear from the research, however, that restriction of dietary oxalate helps prevent formation of calcium oxalate stones in individuals who have previously formed such stones.

Since intake of dietary oxalate accounts for only 10-15% of the oxalate that is found in the urine of individuals who form calcium oxalate stones, many researchers believe that dietary restriction cannot significantly reduce risk of stone formation.

In addition to the above observation, recent research studies have shown that intake of protein, calcium, and water influence calcium oxalate affect stone formation as much as, or more than intake of oxalate.

Finally, some foods that have traditionally been assumed to increase stone formation because of their oxalate content (like black tea) actually appear in more recent research to have a preventive effect. For all of the above reasons, when healthcare providers recommend restriction of dietary oxalates to prevent calcium oxalate stone formation in individuals who have previously formed stones, they often suggest "limiting" or "reducing" oxalate intake rather than setting a specific milligram amount that should not be exceeded. "Reduce as much as can be tolerated" is another way that recommendations are often stated.

The effect of cooking on oxalates

Cooking has a relatively small impact on the oxalate content of foods. Repeated food chemistry studies have shown no statistically significant lowering of oxalate content following the blanching or boiling of green leafy vegetables. A lowering of oxalate content by about 5-15% is the most you should expect when cooking a high-oxalate food. It does not make sense to overcook oxalate-containing foods in order to reduce their oxalate content. Because many vitamins and minerals are lost from overcooking more quickly than are oxalates, the overcooking of foods (particularly vegetables) will simply result in a far less nutritious diet that is minimally lower in oxalates.

Practical tips

For the vast majority of individuals who have not experienced the specific problems described above, oxalate-containing foods should not be a health concern. Under most circumstances, high oxalate foods like spinach can be eaten raw or cooked and incorporated into a weekly or daily meal plan as both baby spinach and mature, large leaf spinach can both make healthy additions to most meal plans.

In short, the decision about raw versus cooked or baby versus mature leaf spinach or other oxalate-containing vegetables, for example, should be a matter of personal taste and preference for most individuals.

Melons - This fruit group is divided into 2 classes of melons: watermelons and muskmelons.  There are several different types of watermelons.  The muskmelon class includes cantaloupe, honeydew, casaba, and several others. Melons are a good source of vitamin C.  Orange-fleshed melons are also a good source of beta carotene, and red watermelon is an excellent source of lycopene.  
 
Tropical Fruits - These fruits offer unique textures and flavors.  Although they're a favorite among many people, they're generally not classified with the common fruit categories.  Tropical fruits include mangoes, papayas, passion fruit, pineapples, guavas, bananas, jackfruit, mangosteen, coconuts, and several others.

Note: In general, most diabetics should avoid tropical fruits until they have stabilized their blood glucose levels.

Note: For more information about fruits, refer to the Fruits web page.  

Importance of Color
By eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health.Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never compare to the health benefits provided by strawberries or broccoli, which have fiber, vitamins, and enzymes built right in.

Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.

The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.

According to the food pyramid potatoes are not counted as a vegetable, as they are consist mostly of starch and should be consumed sparingly.

 

Red Fruits and Vegetables

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases. 

 

Orange and Yellow fruits and vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. 

 

Green vegetables and Fruit

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

 

Blue and purple fruits and vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

 

White fruits and vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers. 

Health Benefits of Phytochemicals
Phytochemicals—the bioactive nonnutrient plant compounds in fruit, vegetables, grains, and other plant foods—have been linked to reductions in the risk of major chronic diseases. It is estimated that more than 5000 phytochemicals have been identified, but a large percentage still remain unknown and need to be identified before their health benefits are fully understood.

However, more and more convincing evidence suggests that the benefits of phytochemicals in fruit and vegetables may be even greater than is currently understood because oxidative stress induced by free radicals is involved in the etiology of a wide range of chronic diseases .

Mechanisms for the prevention of arteriosclerosis by antioxidants have been proposed. In the LDL oxidation hypothesis, oxidized LDL cholesterol has been suggested as the atherogenic factor that contributes to heart disease. Oxidized LDL is typically taken up by macrophage scavenger receptors, thus promoting cholesterol ester accumulation and foam cell formation, which promotes atherosclerotic disease. Dietary antioxidants that are incorporated in LDL are themselves oxidized when these LDL are exposed to prooxidative conditions before any extensive oxidation can occur in the sterol or polyunsaturated fatty acids.

In addition, phytochemicals have been shown to have roles in the reduction of platelet aggregation, modulation of cholesterol synthesis and absorption, and reduction of blood pressure. Recently, C-reactive protein, a marker of systemic inflammation, has been reported to be a stronger predictor of cardiovascular disease than LDL cholesterol, suggesting that inflammation is a critical factor in cardiovascular disease. Inflammation not only promotes initiation and progression of atherosclerosis but also causes acute thrombotic complications of atherosclerosis. Therefore, the antiinflammatory activity of phytochemicals may play an important role in the prevention of cardiovascular disease.

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