If you are suffering from diabetes, you may be wondering if it is okay to eat. Even small choices like salad radish may cause questions: Is radish good for my blood sugar?
Appropriate fruits and vegetables are the basis of healthy meals, and you can even help you live longer. US Ministry of Agriculture (USDA) We recommend 2-4 cups of vegetables a day. Also, if you are managing diabetes, you can get enough nutritious high -fiber vegetables to help both blood sugar levels and long -term diabetes management.
“We often talk about diabetes like blood sugar, but that's really more.” Jill Weisenberger, MS, RDN, CDEVirginia -based dietitian and author Previous Diabetes: Complete Guide。 “Type 2 diabetes is related to fat liver, heart disease, abnormal cholesterol level, hypertension, and even some kind of cancer -related insulin resistance. Therefore, considering diabetes meals, eating. To prevent heart disease and cancer.
Weisenberger points out that different vegetables have different nutrients and different types of fibers, all of which are important for the management of diabetes and overall health. Introducing the top 10 Wisenberger's top 10 vegetables for diabetes management.
1. Carrot
Vegetable fibers help us feel happy and satisfied. Weisenberger recommends carrots as a specially filled high fiber vegetable. Vitamin A is also high for carrots and is useful for immunity and healthy eyes. Try them with a balsamic oven roast carrot.
2. broccoli
In addition to helping to be full, vegetable fibers function as prebiotics. “Plebiotics fiber helps ferment and prosper with our intestinal bacteria,” says Wisenberger. “In some cases, this is useful for glucose and cholesterol's metabolism.” Broccoli is perfect for this as other Abrana vegetables.
3. zucchini
According to 2021 research Food Chemistry: Molecular ScienceCarotenoids containing Lutein and Zeaxanthin, including Zucchini, can absorb heart health and protect them from certain cancers. Zucchini has low calories and has a lot of fibers.
4. cabbage
If you are suffering from diabetes, you have time and place for orange juice, but pursuing it with the expectation of improving immunity may not be the best choice. Enter the cabbage. Like OJ, it is also high in vitamin C, which can have a positive effect on the heart health. Nutrients. It also has a lot of fibers to slower the digestion of what you are eating along, which helps prevent blood sugar spikes. To add a delicious cabbage twist, try roasted cabbage with a chave mustard vineglet.
5. spinach
Like all green vegetables, spinach is nutritious and very low in calories. In addition, it is rich in iron, which is a healthy blood flow key. Spinach contains a compound called alpha -ripic acid, which helps relieve symptoms related to multiple symptoms of diabetic patients. Nutrients. You can add spinach to spinach or stew, throw a hand in the morning in the morning, and prepare simple side dishes.
6. tomato
Weisenberger suggests that excess tomatoes are packed in the whole sandwich. In addition to adding colors to sandwiches and plates, the tomatoes have a higher lycopene. Lycopene is a compound that is associated with many healthy benefits, such as journal's 2020 reviews, such as reducing the risk of heart disease, a specific cancer, and supporting blood sugar levels. Antioxidant。 The tomatoes are delicious as they are, or roast them to bring out the natural sweetness.
7. Cucumber
Another cucumber of Wisenberger's favorite sandwich filling is a high water vegetable that not only supplies moisture but also maintains a feeling of fullness. According to a journal's 2022 review, vegetables belonging to agricultural products, including cucumber, may lower blood sugar levels and reduce inflammation of the entire body. molecule。 Please try a simple cucumber and avocado salad.
8. lettuce
Various types of lettuce contain different nutrients, but all fibers and water are high. In particular, at 33 % of the needs of daily vitamin K, a letaspack of one cup of red leaves packs. USDA。 Vitamin K is important for blood coagulation and bone health. Providing other foods on the lettuce bed also helps to delay absorption and further contribute to blood sugar control. The use of lettuce instead of pizza crusts and tortillas is a wonderful way to prevent blood sugar spikes, but you can get all the taste when you have a desire for your favorite food.
9. mushroom
Metoformin, a commonly prescribed drug for type 2 diabetes, can cause vitamin B6 deficiency, according to research in 2020. Journal of clinical endocrine and metabolism。 Mushrooms are the source of vitamin B6, and eating more food sources of this nutrients may help them against their defects. Bonus: Appropriate vitamin B can also be protected from a decrease in cognitive function. Mushrooms can add meat textures and flavors to add to everything, from omelets, sandwiches to soups and stews. Or, like a mushroom with parmesan drugs, a show star as a simple and delicious side dish.
10. Green Beans
Whether in the holiday season or a year, Green Bean Casserole can be warm and comfortable to dinner. Green beans contain vitamin C and vitamin A, and the fibers are higher. Weisenberger recommends adding chopped green beans to pasta sauce and hitting extra vegetables. If you prefer canned green beans, select a low -sodium option if possible.
Conclusion
I have introduced some of the choices of some vegetables for blood sugar control, but there is no really bad choice for diabetes vegetables.。 In general, non -bent vegetables have lower carbohydrates and calories than starch -like vegetables, and their high fiber content can help stable blood sugar levels and delay the absorption of other carbohydrates they eat together.
Nevertheless, Wisenburger emphasizes that there is no reason to avoid starch -like vegetables like potatoes and corn. It is also packed with fibers and nutrients! When calculating insulin and medicine, count the starchy vegetables as carbohydrate service. The best way to make sure you get the necessary nutrients is to eat a variety of foods. “That's why we will do our best when we do not omit the food group,” Wisenburger emphasizes.