I eat lots (1/2 -1 lb at every lunch and dinner) of green (and yellow, and red…) veggies. Sweet potatoes are a constant source of complex carbs (slow to digest, and raise blood sugar less) for me. When traveling, I often substitute fruit (apples), which are easier to find in airports – I may have 3 apples for lunch with a turkey (extra meat, mustard, no mayo or cheese) sandwich on the road.
Food sources of beta-carotene include sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro and fresh thyme. To maximize the availability of the carotenoids in the foods listed above, the foods should be eaten raw or steamed lightly.
These “association” studies are always a little difficult to interpret. Are the veggies protective? Probably… but, it might also be because wealthier people eat more veggies AND also have lower mortality. Eating veggies might conceivably not be the cause of longer survival, just an innocent bystander.
In the meantime, I will continue with my vegetable-centric eating.