Evidence suggests that diet and lifestyle changes can prevent the onset of diabetes in high-risk patients. Two recent studies further suggest that increased consumption of dietary magnesium helps protect against type 2 diabetes.

Studies suggest that the dietary magnesium is probably beneficial for all groups irrespective of BMI, physical activity and hypertension.

However, although magnesium-rich foods - whole grainsn, nuts, and green leafy vegetables - are protective, multivitamines and magnesium supplements did not produce similar effects.

MAGNESIUM IN FOODS
FOOD ITEMS

Magnesium Per
Serving (mg)

Energy Per
Serving
(kCal)

 Mg per100 kCal
(mg)
Spinach, cooked - 1 cup

157

41

383
Tofu soybean curd - 1 block

133

86

155
Sesame seeds, dry - 1/4 c

130

221

59
Sunflower seeds, dry - 1/4 c

128

205

62
Blackeyed peas, cooked - 1 cup

117

190

62
Garbanzo beans, cooked - 1 c

115

270

43
Shirmp, boiled - 3.5 oz

110

109

101
Beet greens, cooked - 1 c

97

40

243
Broccoli, cooked - 1 c

94

46

204
Navy beans, cooked dry - 1 c

89

225

40
Lima beans, cooked - 1 c

79

260

30
Kidney beans, canned - 1 c

75

230

33
Cashew nuts, roasted - 1 c

74

163

45
Sirloin steak, lean - 8 oz

67

480

14
Wheat germ, raw -1/4 c

63

68

93
Beets, cooked - 1 c

62

52

119
Figs, dried - 5

56

239

23
Baked potato, whole - 1

 55

220

25
Peach halves, dried -10

54

311

17
Oysters, raw - 1 c

54

160

34
Peanuts, dried unsalted - 1 oz

51

161

32
Wheat bran - 1/4 cup

46

19

242
Summer squash, cooked - 1 c

44

36

122
Zucchini squash, cooked - 1 c

40

29

138
Asparagus, cooked - 1 c

34

44

77
Seaweed, kelp, raw - 1 oz

34

12

283
Whole milk - 1 c

33

150

22
Turnip greens, cooked - 1 c

32

29

110
Green beans, cooked - 1 c

32

44

73
Clams, raw meat - 3 oz

31

65

48
Nonfat milk or yougurt - 1c

28

86

33
Whole wheat breat - 1 sliced

26

70

37
Parsley, chpped fresh - 1 c

26

20

130
Popcorn, oil salted - 1 oz

25

55

45
Bean sprouts, fresh - 1 c

22

32

69
Mustard greens, cooked - 1 c

21

21

100
Sole/flounder, baked - 3 oz

19

120

16
Cantaloupe melon - 1/2

19

94

20
Brewers yeast - 1 tbsp

18

25

72
Bok choy cabbage, cooked - 1 c

18

20

90
Mushroom pieces, cooked - 1 c

18

42

43
Tomato, whole raw -1

14

24

58
Orange, fresh medium - 1

13

60

22
Green peppers, whole -1

10

18

56
Cabbage, raw shredded - 1 c

10

16

63
Cheddar cheese, 1 oz

8

114

7
Looseleaf lettuce - 1 oz

6

10

60
Apple, fresh, medium - 1

6

80

8
Celery, outer stalk

5

6

83

Sources
Magnesium-Rich Foods Help Thwart Diabetes Onset. Endocrinology. Internal Medicine World Report. February 2004
Understanding Normal & Clinical Nutrition. Whitney, Cataldo, Rolfes. 2nd Ed. West Publishing Co. 1996


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