A Tufts University study led by Adela Hruby, PhD, MPH, has found that healthy people with the highest magnesium intake were 37% less likely to develop high blood sugar or excess circulating insulin, common precursors to diabetes.
Among people who already had those conditions, those who consumed the most magnesium were 32% less likely to develop diabetes than those consuming the least.
The second association held true even when researchers accounted
for other healthful factors—such as fiber—that often go along with magnesium-rich foods.
The study, published in Diabetes Care (2014; 37 , 419–27), followed 2,582 participants (average age, 54) in the Framingham Heart Study Offspring cohort for 7 years.
Only half of Americans get the recommended daily amount of magnesium in their diet, which is 400–420 milligrams for adult men and 300–310 mg for adult women. Get your magnesium requirements in whole grains, dark leafy greens, fish, dark chocolate, and nuts and seeds.