Magnesium in Food May Cut Type 2 Risk
Only about half of Americans get enough magnesium in their diets, a fact that may contribute to the high rates of type 2 diabetes. In a seven-year study, researchers tracked magnesium intake among 2,500 adults without diabetes (though some participants had prediabetes, a precursor to type 2). The highest magnesium intake was associated with a 37 percent lower risk of developing prediabetes and, among those who already had prediabetes, a 32 percent lower risk of developing type 2. Experts recommend that men consume 400 to 420 milligrams of magnesium per day and that women consume 300 to 310 mg per day, preferably from foods. Pumpkin seeds, spinach, halibut, and black beans are some sources of magnesium. Note that people with kidney disease should check with a doctor before increasing magnesium through supplements or food.
Source: Diabetes Care, published online Oct. 2, 2013