Best Vegetables For Diabetics

Best Vegetables For Diabetics

To control your blood glucose you will need to eat healthy foods, be active and you may need to take pills and/or insulin.  Eat more high-fibre foods such as vegetables and fruits.  These are very high in nutrients and low in calories.  Fibre is beneficial for the general population because it improves regularity of bowel movements, reduces blood cholesterol levels, helps manage blood glucose and/or insulin levels, and provides a small amount of energy (calories) through fermentation in the colon.  Fibre intake recommendations for people with diabetes are higher than for the general population due to the recognized benefits.  Foods high in fibre also may help you feel full.

The vegetable bioactive compounds usually associated to the reduction or reversion of Type 2 diabetes are dietary fiber, resistant starch, vitamins C and E, carotenoids, flavonoids, thiosulfides, magnesium, selenium, chromium, and zinc.  Dietary fiber is very important since it works to keep blood-sugar levels stable and transport through the human gut an important amount of carotenoids and polyphenols coupled to the fiber matrix.  Resistant starch is the starch that it is resistant to stomach acid and digestive enzymes. It escapes digestion in the small intestine but passes to the large intestine, where it goes through fermentation by bacteria in the colon. It acts like a fiber too. It supplies few calories, and most of the calories do not raise glucose levels.  Eating vegetables with dietary fiber and resistant starch will reduce hunger and appetite and for diabetics it is critical for lowering insulin requirement for starch digestion.

Vitamins C and E have been inversely associated with diabetes since they are antioxidants that overcompensate the endothelial dysfunction and glutathione level to normalize blood glucose pressure that occurred in diabetic patients with hyperglycemia.

Carotenoids such as α- and β-carotene, lycopene, lutein, zeaxanthin, and β-cryptoxanthin, have a protective effect against progress of diabetes by relieving oxidative stress that interferes with the glucose uptake by cells.

Flavonoids such as anthocyanins, flavonols, flavones, isoflavonoids, and syringic acid are associated with diabetes since their intake was observed to reduced type 2 diabetes risk.

Thiosulfides decrease blood glucose level by stimulating insulin secretion by the pancreas.

Magnesium is important since insulin secretion and function requires magnesium. It helps to regulate blood sugar. It is also the relaxation mineral.

Selenium is also important, but high selenium levels may contribute to diabetes

Chromium is an insulin cofactor that helps insulin work better, since it helps the hormone escort glucose from the blood-stream into cells. Diabetic-promoting diets are low in chromium. Eating refined grains, sweets, and processed foods leads to chromium deficiency and worsens diabetes.

Zinc is necessary for the production of insulin which regulates blood sugar levels and interacts also with other nutrients.

List of vegetables best for diabetic :

  1. Kale
  2. Collard Greens
  3. Mustard Greens
  4. Swiss Chard
  5. Turnip Greens
  6. Watercress
  7. Bok Choi
  8. Spinach
  9. Chinese Cabbage
  10. Brussels Sprouts
  11. Arugula
  12. Lettuce
  13. Chicory
  14. Broccoli Rabe
  15. Radish
  16. Turnip
  17. Carrots
  18. Bell Pepper
  19. Cauliflower
  20. Artichoke
  21. Asparagus

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