An increased consumption of legumes, such as peanuts and soybeans, has been shown to markedly reduce the risk of type-2 diabetes. A joint Vanderbilt University (Tennessee, USA) / Shanghai Cancer Institute (China) study followed 64,227 Chinese women for nearly five years.  In those study subjects with a high intake of a variety of legumes, the researchers found that diabetes risk was reduced by 38%.  In particular, a high intake of soybeans was associated with a 47% risk reduction.

Soy products are now available in a number of flavors and textures.  In addition to the versatile tofu, try experimenting with edamame, miso, tempeh, textured soy protein, soymilk, and more.  In many recipes, soy can substitute for meat – providing comparable protein and nutritional value.