Choosing vegetables for diabetics is very important because there are many types of vegetable. Most vegetables are rich in protein, vitamins and minerals, antioxidants that may help prevent cell inflammation, and are rich in fiber that helps slow down the absorption of sugar and fat into the bloodstream, which helps prevent high blood sugar and cholesterol levels. It also prevents complications such as heart disease and blood vessels. However, some vegetable may have a high carbohydrate content, which may affect blood sugar levels in diabetics. โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที Choosing the right vegetable for diabetics may help improve the health of diabetics.
Vegetables for diabetics
Diabetic patients do not need to avoid eating their favorite foods. They just need to prepare food that suits their daily needs and choose the types of food that are appropriate for their health, especially choosing vegetable that are high in fiber, which helps slow down the absorption of sugar and cholesterol into the blood. The recommended amount of vegetable per day is 2.5 cups/day.
For the method of eating vegetable for people with diabetes, you can choose from these factors.
Low GI vegetables
The Glycemic Index (GI) is a number that considers the increase in blood sugar levels, rated from 0-100 after 1-2 hours of eating starchy or carbohydrate foods. People with diabetes should eat foods with a low GI value, not more than 55, which will help control blood sugar levels from getting too high. Vegetable with a low GI value include green beans, carrots, broccoli, tomatoes, asparagus, cabbage, lettuce, eggplant, peppers, Chinese kale, and cilantro.
Vegetables high in nitrate
Nitrates are naturally occurring chemicals found in some vegetable. They may help reduce the risk of complications of diabetes, such as high cholesterol in the blood and cardiovascular disease. Eating vegetable rich in nitrates may help lower blood pressure and promote better circulation. Vegetable high in nitrates include beetroot, lettuce, parsley, and rhubarb.
Vegetables with protein
Protein foods help you feel fuller longer, reduce cravings throughout the day, and switching to plant-based protein can help control your blood sugar levels. Protein-rich vegetable include spinach, cabbage, Brussels sprouts, broccoli, asparagus, and kale.
High-fiber vegetables
Diabetics should choose to eat vegetable that are high in fiber, which may help slow down the absorption of sugar into the bloodstream, so that blood sugar levels do not rise too high. Vegetable that are high in fiber include carrots, radishes, broccoli, Brussels sprouts, peas, and avocado.
Vegetables to avoid for diabetics
Some vegetables may not be suitable for diabetics because they may contain starch, sodium, or fat from various preparations, such as:
- Canned or pickled vegetables that contain a lot of added sodium
- Vegetables cooked with butter, cheese or a generous amount of sauce.
- Crispy fried vegetables
- Starchy vegetables such as potatoes and corn
These vegetables may increase the amount of sugar, starch, and sodium in people with diabetes, which may increase the risk factors for complications such as high blood cholesterol, insulin resistance , and cardiovascular disease.