You’re probably wondering whether you’re eating enough vegetables to maintain good health. After all, who likes eating vegetables all the time?
So, with that in mind, we consulted multiple scientific studies to see what’s the optimal amount of vegetables that we need in our diet, and from those studies, we can conclude that about 400 g of vegetables is the optimal amount; eating more vegetables than that wouldn’t provide any extra benefits. Let’s break down what the studies have said.
Vegetables and Heart Disease
According to a 2015 review of 23 studies between eating vegetables and heart disease, those who ate about 400 g of vegetables a day find that their risk of developing heart disease is lower by 18%.
Vegetables and Blood Sugar
This is important for both diabetics and those who wish to avoid developing diabetes. This review of fruit and vegetable consumption and risk of type 2 diabetes shows that eating two-three servings of vegetables a day, or about 160–240 g of vegetables, is the best at lowering chances of developing type 2 diabetes. Thanks to the fibre in vegetables, they also reduce blood sugar levels and insulin levels, so vegetable consumption is essential for diabetics and pre-diabetics.
Vegetables and Cancer
Speaking about fibre in vegetables, they also contribute to a lowered risk of colorectal cancer, and total intake of 400 g of fruits and vegetables per day delivered the best reduction of lung cancer risk for smokers, though this study does note that there is no added benefit in increasing consumption of fruits and vegetables to more than 400 g per day.
And there you have it, those are the three top benefits of eating vegetables, and 400 g of vegetables is the most optimal amount seeing that you won’t get anything extra out of eating any more than that. And if you’re looking for a place to get fresh and high-quality vegetables, let me introduce you to Ohana360, a shop that delivers to you the freshest fruits, vegetables, and fish.