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Top 20 Vegetables For Diabetes
Choosing a healthy vegetable can be a tough task when you are dealing with diabetes. Diabetes can be controlled easily if you eat right and exercise regularly. Vegetables are a healthy alternative on any given day. Eating vegetables that are low in carbs, sugar and high in complex carbs and fibres can help you keep your blood sugar level normal. Knowing which vegetables to eat and which ones to avoid is important for diabetics. Eating vegetables may put a person at a lower risk of developing heart disease and cancer. Vegetables are also an important source of vitamins, minerals, and fiber. We have prepared a list of the top 20 vegetables for diabetes.
The good thing is that there are several vegetables that are low in carbs, and are healthy for diabetics. These vegetables not only balance sugar levels but also fill your body’s essential demand of fiber, vitamins, riboflavin, calcium, iron, manganese, magnesium, potassium, and other important minerals.
Here is the list of top 20 vegetables for diabetes-
Fenugreek
Fenugreek or methi is very good for diabetics. The green leaves of fenugreek are known to help maintain type 1 diabetes and type 2 diabetes. The research found that intaking 10 grams of fenugreek seeds soaked in hot water can help in controlling type 2 diabetes naturally. Fenugreek water is also potent enough to lower blood sugar in diabetic patients. The fibers present in it slow down the digestion process which slows down the absorption of sugar. The fenugreek water hence controls how the body uses sugar.
Spinach
Spinach is established as a diabetes superfood by the American Diabetes Association. It comes under one of the top 20 vegetables for diabetes. It is full of dietary fibers and also has a very low glycemic index. The glycemic load of a bowlful of spinach is almost zero, which makes it very useful in lowering blood pressure and supporting stable blood glucose levels.
Spinach is very low in calories. Spinach contains a high amount of carotenoids, vitamin C, vitamin K, folic acid, and calcium.
Asparagus
About half of the carbohydrates in asparagus are fiber, making this green vegetable an excellent and healthy choice for diabetics. The glycemic load of 1 cup of chopped raw asparagus is only 1, which is quite low and perfect for Diabetics. With the relatively low amount of carbohydrates which is 3.2 grams in 1 cup of chopped raw asparagus, the blood sugar levels will not spike up in diabetics.
Drumstick
Drumstick or moringa has many important vitamins and minerals. The leaves of drumsticks have 7 times more vitamin C than oranges and about 15 times more potassium than bananas. It also contains antioxidants, substances that can protect cells from damage and may boost your immune system. Some studies say that some of these antioxidants can also lower blood pressure and reduce fat in the blood and body.
Several early studies show that insulin-like proteins are found in moringa, which may help lower blood sugar. Plant chemicals found in the leaves might help the body process sugar better, and it may affect how the body releases insulin.
Cauliflower
Cauliflower is a healthy vegetable for diabetics. Along with other common cruciferous vegetables, cauliflower is also a good source of sulfur-containing compounds called glucosinolates. Research shows that glucosinolates play a role in calming inflammation in your body, and may protect against cancer and heart disease due to their antioxidant activity.
Cauliflower has only 5 grams of carbs per cup and 2 grams of fiber, so it does not cause blood sugar spikes.
Cabbage
All the vegetables mentioned above are low in carbs. But cabbage has a lot of antioxidants and antihyperglycemic properties too. That gives it medicinal properties for diabetes. It also has a low-calorie count and does not affect the daily calorie intake. Cabbage helps in lowering blood sugar levels and also helps to control fluctuations and keep the readings in the safe range.
Mint
Mint leaves are loaded with antioxidants and phytonutrients which have many benefits. Since mint has menthol, it is known to be helpful in lowering blood glucose levels.
Mint can be taken in smoothies, infused with water, or with food as an accompaniment, and is super beneficial for managing diabetes and improving overall health as it is full of nutrients, relieves indigestion, could improve brain function, and is very easy to add to your diet.
Pumpkin
Pumpkins have been tested and proven to be a good and healthy supplement for diabetics to include in their diets. Not only does it support one’s blood sugars to be under control, but it can also assist in the overall wellness of the human body.
The glycemic load of pumpkins is only 3. Therefore, it is safe to have pumpkin for diabetics and it would not cause any irregular spikes in the blood sugar levels.
Broccoli
Broccoli may also help manage your blood sugar levels. One study found that consuming broccoli sprouts led to a 10 percent reduction in blood glucose in people with diabetes. This reduction in blood glucose levels is likely due to sulforaphane, a chemical in cruciferous vegetables like broccoli and sprouts.
Garlic
Garlic is full of phytochemicals and health-promoting components such as sulfur-containing metabolites. i.e. Allicin and its derivatives.
These bioactive molecules reduce various ailments like diabetes, blood pressure, inhibition of platelet aggregation, cardiovascular diseases, cancer, and many infectious diseases.
Garlic also reduces insulin resistance in type 2 diabetes patients. Overall, including garlic in your diet can really benefit you as it will not only control blood sugar levels but will protect you from diabetes complications as well.
Ginger
Ginger can be an effective addition to your diabetes treatment if you use it in moderation. Eating up to 4 grams per day may help lower your blood sugar levels and regulate insulin production.
Research studies prove that it can help in controlling diabetes and also cure cardiovascular diseases by maintaining blood sugar levels. It also helps in the uptake of glucose by the body cells without using much insulin.
Onion
Eating onions may help control blood sugar, which is especially significant for people with diabetes or pre-diabetes. A study in which 42 people with type 2 diabetes demonstrated that eating 100 grams of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours.
Onions are high in fibres and low in glycemic index, making them a perfect fit for diabetics.
Ladyfinger
Also known as bhindi or okra, these are low in calories and have a high dietary fiber content. Recently, a new benefit of including okra in your diet is being considered. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.
Tomatoes
This is a food item that is not high in sugar. Tomatoes are a non-starchy food in meal planning for diabetes. This means that the amount of naturally occurring sugar is minimal in a serving. A non-starchy vegetable serving is ½ cup cooked or 1 cup raw and contains approximately 2 grams of sugar and 4 grams of total carbohydrates.
Tomatoes are also a good source of the antioxidant lycopene, which can help fight inflammation.
Bitter Gourd
Bitter gourd is linked to lowering the body’s blood sugar. This is because the bitter gourd has properties that act like insulin, which helps bring glucose into the cells for energy. It reduces the blood glucose levels in both Type I and Type II diabetes. Consuming a glass of karela juice is so effective that diabetes patients need to reduce the dosage of their medicines.
Brinjal
Diabetics tired of diets heavy on bitter gourd can now find solace in the eggplant or brinjal.
The vegetable is said to be extremely effective in controlling type 2 diabetes. The vegetable is also rich in phenols, the antioxidant properties of which actually help control blood sugar levels among diabetics. Phenols regulate the body’s carbohydrate metabolism. This gives insulin more time to break down the carbohydrates, particularly from refined foods that are devoid of any fibre or vitamin content.
Celery
A diet high in fiber may aid in diabetes prevention. Celery also has a very low glycemic index, which can help keep blood sugar in check. In one study, celery was found to have a positive effect on blood sugar levels in older volunteers with prediabetes who consumed 250 milligrams of celery leaf, 3 times per day.
Green bean
One cup of raw green beans has just 31 calories, no fat, and only 3.6 grams of sugar. Which is good news for diabetics. Green beans in their daily diet, will not cause any blood sugar spikes. And beans also contain vitamin C which is a natural antioxidant.
Cucumber
If you have diabetes, you can eat cucumbers. In fact, since they’re so low in carbohydrates, you can eat as many as you want whenever you want. Cucumber also helps in lowering blood sugar levels because it contains high amounts of fibre. And fibre helps in lowering blood sugar levels.
Zucchini
Zucchini is specifically found effective in the treatment of diabetes, especially type 2 diabetes. When incorporated into a type 2 diabetes diet, the presence of magnesium and zinc breaks down the sugar in the body. It is rich in fiber and adding it to your foods to control diabetes can go a long way to stabilize sugar levels in the blood.
Among this list of top 20 vegetables for diabetes, all are low in carbs and do not spike blood sugar levels. There are many factors to look for before including a food item in our diet, the best thing you can do is eat in moderation. Eating in a lesser amount is the best way to know which food item is suitable for you. Figure out what works for you and what does not. Check your blood sugar levels before and after eating a certain vegetable, and tell your doctor about the results.
Conclusion
If you have diabetes or any symptoms of eye diseases, take appropriate measures before it gets late. Include the top 20 vegetables for diabetes mentioned above, also talk to your doctor once, before including any food item in your diet.
If you are facing diabetes-related issues, MantraCare is here to help. Book your free trial online diabetes consultation session now to connect with a specialist diabetologist.
