Now we talk about Taft and vegetables for diabetes by eating high fiber, low carb, slow calorie and low glycemic index (GI) vegetables. Those foods daily exercise you can reverse or manage diabetes and sugar levels. Remember, diabetes is a lifestyle disease, you can cure it by making a change to your lifestyle. In this list, I have picked vegetables based on their nutrients and glycemic index (GI) value. Through glycemic index value, we know how it going to affect our sugar levels. The smaller the number, the less impact it will have on our blood sugar levels. Generally, leafy greens have a low glycemic index value high in fiber. You can consume these as much as you like. Let’s know about this:
10 Low GI vegetables for diabetes patients:
1. Bitter melon or Bitter gourd
Bitter gourd is known as bitter melon. This is traditionally known for its medicinal wealth. So it is used for treating diabetes in Asia, South America, Bangladesh, India, and East Africa. Bitter melon has anti-cancer, anti-diabetic, anti-inflammatory, antivirus, and cholesterol-lowering effects. It activates the natural killer cells of the immune system, to help fight off viruses. Scientific evidence shows that it is one of the most promising plants for diabetes today. Bitter melon contains compounds that work like insulin.
One such compound is polypeptide-p or p-insulin. So it is a plant-based insulin alternative for type-1 diabetes. Bitter melon helps the cells to use glucose and move it to your liver, muscles and fat. The bitter melon also can help your body maintain nutrition by blocking the conversion of glucose that ends up in your bloodstream. There are tons of studies on bitter melon. However, the FDA has not approved it as medicine. Bitter melon supplements are available around the world. So just include it in your diet plan.
Broccoli is a great vegetable to include in your diabetic diet plan. It is very low in calories. it’s very rich in many essential vitamins, minerals, phytochemicals, and antioxidants. This is a good source of fiber, folate, potassium, vitamin K and C. One of broccoli’s most powerful phytochemical sulforaphane as well. Sulfur in broccoli sprouts reduces blood glucose levels in people with type 2 diabetes. Which is comparable to diabetes drug metformin. This makes broccoli a perfect choice for people who were trying to lose weight and control type-2 diabetes. Therefore, it should include in your daily plan.
kale is a superfood for diabetics. It is low in calories and carbohydrates and high in fiber, vitamin C, K, A, B6, and beta carotene. It is also a good source of calcium, potassium, iron, and copper. Studies have shown that high fiber may lower blood glucose levels. And improve lipids profile and insulin. Most important, Kale contains an antioxidant known as ALPHA LIPOIC ACID. The Alpha Lipoic Acid can help lower glucose levels, increase insulin sensitivity, and prevent oxidative stress in diabetes patients. Therefore, It is recommended to include in your diet plan. It can add to salads, sandwiches, and soups.
Okra is traditionally used as a medicine for diabetes in some cultures. It is commonly known as lady’s finger. It is a nutritious food, with a lot of fiber in it. Okra contains a gel-like substance. Which hinders the absorption of fat and sugar from the intestines. So it lowers cholesterol levels. Which makes it a good choice for diabetes treatment. It is low in calories. It’s full of vitamins, minerals, and other essential nutrients. The dietary fiber makes it control blood sugar and improves insulin sensitivity. It also reduces inflammation which is common in diabetics.
In Africa, Okra is dried and powdered and themes consume daily. In Turkey, its seeds are roasted powdered and consumed for diabetes. Some people drink “okra water” for diabetes. Just soak the okra in water overnight, and then drink the water in the morning. If you are on diabetes drugs like metformin, it can hinder its absorption. So keep this in mind.
Cabbage is also a perfect vegetable for diabetes and weight loss. It is rich in vitamin K, C, B6, B1, manganese, fiber, potassium, folate, and copper. This is also rich in anti-oxidants. It is low in calories and carbohydrates and it has a low glycemic index. It also has many anti-oxidant and anti-aging properties that make it medicine for diabetes. In a study, diabetes rates were fed on red cabbage for 60 days. It lowered blood sugar and weight and restored renal function. All these properties, make cabbage perfect vegetables for diabetes.
Tomatoes are low in calories and carbohydrates and good sources of potassium, manganese, vitamin C and K. It contains LYCOPENE, which is a powerful antioxidant. And it may reduce the risk of other chronic diseases like cancer, heart disease, and muscle degeneration. In a study, it was found that eating 200 grams of raw tomato daily reduces blood pressure and type 2 diabetes. It also reduces the risk of cardiovascular disease. Which is associated with type 2 diabetes. So raw tomatoes should include in your meal as salads.
Onions have medicinal properties, which have lower sugar levels. It is a low-calorie vegetable. It contains high amounts of fiber, iron, potassium, vitamin C, and flavonoids. The most important flavonoids are QUERCETIN. That is highly concentrated in onions. QUERCENT is an anti-inflammatory substance. Therefore, it lowers blood sugar levels, triglycerides, cholesterol, and blood pressure. Onions are also high in Vitamin C, which is a powerful antioxidant. It prevents cell damage from free radicals. Therefore, it is good to take one or more onions with each meal.
Spinach is a superfood for people with type 1 and types 2 diabetes. It is rich in fiber, folate, iron, and calcium. It is low in calories and carbohydrates. And it has a low glycemic index. This makes it recommended for diabetes and weight loss. So include it in your daily diet plan.
9. Green Beans
Green beans are delicious and nutritious vegetables for people with diabetes. It has a low glycemic index value. It is low in carbohydrates. This makes it great food, for both preventing and, managing diabetes. Green beans are rich in vitamins, minerals, and phytonutrients. And are a great source of vitamin A, C, K and Iron, folic acid, fiber, and chlorophyll. It also contains phenolic compounds and flavonoids, which reduce the risk of diabetes and obesity. Antioxidants in green beans help to protect the cells against free radical damage. That’s why it is included in the daily diet plan for diabetes. You can simply cook green beans or add it to salad or soups.
It is a popular nutritious vegetable and it is available in most parts of the world it is rich in Folate, vitamin K, Iron, and fiber. asparagus has long been used for healing. It has potent medicinal properties. it boosts insulin production and sensitivity. The insulin hormone has a pivotal role to control blood sugar. Regular intake of asparagus keeps the blood sugar under control. The fiber lowers blood pressure and cholesterol levels and also helps in weight loss this makes it perfect for vegetables for diabetes control and general health.
If you like this article, please share your opinions in the comment section. And Read this article: Everything about the Low Glycemic Index Diet