A large prospective study found that eating more green and yellow vegetables did not significantly reduce the risk of developing type 2 diabetes.
The conclusion redefines how environmentally friendly smoothie We can realistically commit to decoupling short-term blood sugar control from long-term disease prevention.
Evidence from Singapore
About 45,000 middle-aged and elderly people followed over many years formed the basis for this discovery, with thousands ultimately developing type 2 diabetes.
Researchers at the National University of Singapore are analyzing these records (NUS) recorded more than 5,000 new diagnoses and found no significant reduction in risk among those who ate the most leafy vegetables.
When looking at dark green vegetables and cruciferous vegetables separately, there was no clear protective effect at higher intakes or over time.
Across data pooled from other cohorts, the apparent benefit remains modest and statistically uncertain, leaving room to differentiate between managing daily blood glucose spikes and preventing diabetes itself.
The spike starts with carbohydrates
After drinking a sugary drink, your intestines quickly break down sugars and starches, and your blood. sugar It will rise within a few minutes.
To combat this increase, the pancreas releases insulin, a hormone that helps cells extract sugar from the blood.
When your cells become less responsive to insulin, your blood sugar levels will rise and remain that way for longer, even after you eat the same meal.
Spikes repeat throughout the day, so a consistent eating pattern is more important than a single drink mixed in with breakfast.
Fibers delay lash
Green smoothies contain fiber, the parts of plants that the body cannot digest, which prevents sugar from reaching the bloodstream too quickly.
Guidance from the Centers for Disease Control and Prevention (CDC) states that the fibers are not absorbed and therefore do not cause sharp spikes.
Some fibers become thicker in the intestines, slowing down digestion and spreading carbohydrate absorption over a longer period of time.
At a slow pace, smoothies are most effective when replacing sweets. drinkThis is not the time to add extra calories.
Maintains fiber quality by blending
“When you make a smoothie, what you put in your blender comes out in your drink,” explains registered dietitian Natalie Romito. cleveland clinic.
Because the pulp contains more of the plant’s texture, blenders retain more slowing power than juicers.
For people monitoring their blood sugar levels, this difference means green smoothies are usually a better choice than strained juices made from fruit.
Apples contain polyphenols
2022 review reported that certain plant compounds can blunt sugar uptake in the small intestine.
Green apples provide polyphenols (plant compounds that slow sugar transport), but they also contain natural sugars that contribute to your total intake.
By slowing down the transporter that moves sugar, bloodPolyphenols can delay waking up early after a high-carbohydrate meal.
Still, the calories in an apple add up, so it makes more sense to include one small apple in your smoothie than two.
Spinach provides magnesium
Spinach has little sugar and adds magnesium, which keeps your green smoothie from turning into a dessert.
In 2011 analysis Results across 13 cohort studies found that increased magnesium intake was associated with lower risk of type 2 diabetes.
Although this association does not prove cause and effect, it supports the idea that minerals are important in metabolism.
For most people, dietary changes are better than supplements because food also provides fiber and volume that pills can’t match.
Cucumber keeps it light
Cucumber adds moisture and crunch, so the drink feels big even with a modest calorie load.
High moisture foods help you eat more slowly It takes up space in your stomach, which can make you eat less later.
Cucumbers contain very few carbohydrates, so sharing spinach and apples in a blender lowers the overall sugar level.
This simple dilution can help, but it won’t counteract the intake of large amounts of sweetened yogurt or large amounts of juice.
Smoothie made in 2 minutes
Mix 1 cup of spinach, half a cucumber, 1 green apple, half a lemon, and water and drink within 2 minutes.
Drinking it right away keeps it thick in texture and helps the fiber work in your intestines.
Adding a protein source like plain yogurt turns the drink into a consistent snack that lasts until mid-morning.
Even a smart smoothie is still a supplement, so those taking diabetes medications should treat it as part of a larger plan.
The limits of smoothies
Long-term studies like NUS monitor disease outcomes rather than minute-to-minute fluctuations after breakfast.
The post-prandial spike reacts to a full plate, so a smoothie next to pancakes will behave differently than the same smoothie next to eggs.
“Juicing makes it easier to overdose,” Romito says, adding that adding too much fruit to your smoothie can cause the same problem.
Eating more vegetables and keeping added sugars low will make this habit sustainable, but long-term prevention still depends on weight, sleep, and activity.
smart daily habits
Green smoothies like this can smooth out spikes by slowing down digestion.
This simple habit, combined with a balanced diet and regular physical activity, can help stabilize blood sugar levels without replacing medical care.
This research British Journal of Nutrition.
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