4 Types of Vegetables that are Good for People with Diabetes

Diabetics must always adjust their diet to control their blood sugar levels. For that he must adopt a special diet to maintain blood sugar levels. One of them, patients are encouraged to increase consumption of vegetables. Well, there are several types that are good for entry into the diets of diabetics.

Reporting from Medical News Today, there is actually no food that is prohibited for diabetes (diabetics). Vegetable choices recommended for people with type 2 diabetes are those that contain low glycemic index, are high in fiber, or contain high nitrates which can lower blood pressure.

Why is vegetable selection important for people with diabetes?

Good carbohydrates provide nutrition and energy, make it safe, efficient, and make it a good choice for diabetics. Foods with a low to moderate glycemic index such as carrots can help improve blood glucose control and reduce the risk of gaining weight.

On the other hand, foods high in nitrates such as beets are also good for people with type 2 diabetes, who have a higher risk of cardiovascular disease.

An important key to effective eating arrangements is to increase the consumption of vegetables and reduce carbohydrates such as white bread or sweet snacks. Diabetics must include fiber and protein in their diet.

Dark green leafy vegetables are known to be high in fiber, protein, and other vital nutrients. Fiber can help control glucose levels. Vegetables, fruit, beans, and legumes have a high fiber content.

In addition, vegetables can also be useful to improve cholesterol levels and reduce blood pressure. As with protein, fiber can also help you feel full longer.

Types of vegetables that are good for diabetes

The following are the types of vegetables that can enter the shopping list of diabetics.

1. Vegetables with a low glycemic index

The glycemic index is the ability of a food or drink to increase blood sugar levels. The glycemic index is considered low if the number is below 55.

The glycemic index number or rank of a food shows how quickly the body absorbs glucose from food. The body absorbs blood sugar faster than foods with high glycemic index compared to low. Therefore, vegetables consumed with diabetes should have a low glycemic index so that blood sugar spikes do not occur.

The recommended types of vegetables and their glycemic index scale include:
  • Peas (39)
  • Carrots (41 when boiled, 16 if raw)
  • Broccoli (10)
  • Tomato (15)
Other vegetables that are also safe for diabetes include artichokes, asparagus, cauliflower, beans, lettuce, eggplant, chillies, peas, spinach, celery

2. Vegetables that are high in nitrate

Nitrates are chemicals that naturally occur in certain vegetables. Some manufacturers use it as a preservative in food.

Eating natural foods that are rich in nitrates can reduce blood pressure and improve overall circulatory health. You are advised to choose vegetables with a high natural nitrate content, compared to nitrates added by the manufacturer during processing. Vegetables high in nitrates include, arugula, beetroot or beet juice, lettuce, celery and rhubarb

3. Vegetables that are high in protein

Protein-rich foods help you stay full longer, thereby reducing the desire to snack between meals. For proper protein recommendations, it is recommended that you consult a doctor.

Vegetables with higher protein content include spinach, pakcoy, asparagus, mustard greens, broccoli and cauliflower.

4. Vegetables that are high in fiber

Fiber can help reduce constipation, reduce bad cholesterol levels, and help control weight. The American Academy of Nutrition and Dietetics says that the right amount of fiber per day is 25 grams for women and 38 grams for men. Vegetables with high fiber content include carrots, beets, broccoli.

Do diabetics need to be vegetarian?

The study results say there are at least four benefits to be had from adopting a vegetarian diet, namely:

1. Maintain body weight

The results showed that individuals on a vegetarian diet had a lower body mass index than those who did not.

For people with diabetes, maintaining weight in the normal range is the main thing because it greatly affects blood sugar control.

2. Improve blood sugar control and insulin action

The study proves that individuals who take a vegetarian diet have lower HbA1c levels than those who do not. Correspondingly, other studies have shown reduced doses of medication or insulin in diabetic individuals undergoing a vegetarian diet.

So, it can be concluded that a vegetarian diet makes blood sugar control better by making the body's cells more sensitive to the action of insulin. However, keep in mind that the type of vegetarian diet that comes from simple carbohydrates such as potatoes, white rice, and white bread can increase blood sugar levels.

3. Reducing the risk of diabetes and its complications

Results from various studies in India, Taiwan and North America show that the risk of diabetes is reduced by 30-75 percent in individuals who consume a vegetarian diet.

A vegetarian diet is also associated with a decreased risk of diabetes complications such as pain due to neurological disorders, if you add vitamin B12 supplements 1,000 mcg / day. Even so with the incidence of kidney failure.

4. Reducing the risk of heart disease and stroke

A vegetarian diet is a diet that is free of cholesterol, low in saturated fat, and high in fiber. In addition to maintaining blood sugar levels, a vegetarian diet can also improve various risk factors for coronary heart disease such as cholesterol, triglyceride, and blood pressure profiles. A person's risk for developing coronary heart disease and stroke is lower in vegetarians.

From the explanation above, it can be concluded that a vegetarian diet can help prevent diabetes for people who have not yet experienced it. As for people with diabetes, this diet can not cure the disease, but blood sugar control will be better, so that worsening and risk of diabetes complications can be slowed, even prevented.

That's the type of vegetable that is good for diabetics. For a more complete list of vegetables, dietary arrangements in more detail, or if you are interested in adopting a vegetarian diet, you should consult this with your doctor or nutritionist to get advice that suits your needs and conditions.

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