Those with diabetes can help control pre-diabetes or diabetes with a diet based on nutritious, low-GI foods such as vegetables, beans, low-fat dairy, and whole grains, along with healthy proteins and fats. When it comes to eating veggies to improve diabetes management, not all vegetables are are good for managing the condition.
Starchy vegetables, such as corn, butternut squash and potatoes are high in carbohydrates, which can negatively affect your blood sugar levels.
This doesn’t mean they need to be avoided at all costs – in moderation, these foods are good for you, as they contain plenty of fibre, potassium, and other essential vitamins.
A balanced diet is the best way to protect yourself against complications from diabetes, but some vegetables can actively help you avoid spikes in blood sugar and the issues that can come with them.
The GI ranking of food shows how quickly the body absorbs glucose from that food.
Compared to low-glycemic foods, high-glycemic foods lead to a quicker and greater spike in blood sugar levels.
These spikes are considered unhealthy for a few reasons, as they raise your average blood glucose levels and in turn place a higher demand for insulin in your body, which can be particularly harmful to those with diabetes.
Eating high glycemic foods can also lead to more dramatic dips in blood glucose after a spike, potentially causing hunger, carbohydrate cravings, and weakness.
Those with diabetes should focus on a diet that includes vegetables that are low in GI to lower the chances of a blood sugar spike.
For example, vegetables that are low in GI include peas, with a score of 39, and carrots, which score 41 when cooked.
But easily the lowest-scoring vegetable by a mile is broccoli – with a GI score of just ten.
A half-cup of cooked broccoli contains only 27 calories and three grams of digestible carbs.
It also helps with your general health as it is loaded with healthy plant compounds which help protect against various diseases.
Broccoli is also a brilliant source of two important antioxidants- lutein and zeaxanthin, which may help prevent eye diseases.
Broccoli also contains plenty of important nutrients like vitamin C and magnesium.
One study found that consuming broccoli sprouts led to a reduction in blood glucose in people with diabetes.
This reduction in blood glucose levels is likely due to sulforaphane, a chemical found in cruciferous vegetables such as broccoli and sprouts.
Sulforaphane is activated when broccoli is damaged, so the vegetable needs to be chopped or chewed to maximise the amount you can get in your body.
Steaming broccoli for one to three minutes may be the best way to optimize sulforaphane levels when cooking.
Sulforaphane has also been shown to have anti-cancer properties in a number of studies.
It has been shown to prevent cancer cell growth by releasing antioxidant and detoxification enzymes that help protect again carcinogens – substances that cause cancer.
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5 amazing health benefits of sweet potato
The sweet potato (Ipomoea cantatas) is nutritious and delicious root vegetables. Sweet potatoes when cooked, it results in mild, starchy and sweet flavour when baked or boiled, it becomes soft and creamy and when it is fried or roasted at high heat, it becomes crisp and caramelized. Sweet potatoes are packed with many medicinal benefits. Sweet potatoes have cancer-fighting properties; it supports healthy vision while it enhances brain function.
Sweet potatoes can also help manage diabetes
The rich fiber and magnesium in sweet potato are beneficial for diabetes management because they can lower blood sugar levels. Around 10-15% of the fiber in sweet potato has soluble fibres such as pectin, it is effective in reducing food consumption and spikes in blood sugar. This is because it helps in promoting insulin sensitivity and then regulating the amount of sugar in the blood.
Sweet potatoes can help manage stress levels
Sweet potatoes are rich in magnesium. One of the most important advantages of magnesium is that it helps to reduce stress and anxiety. A study found that Magnesium can reduce insomnia in older individuals. Thus, sweet potatoes are one of the important foods to be included in our diet. Sweet potatoes can replenish the body’s magnesium levels and help lessen the symptoms of depression and anxiety-related behaviours and insomnia in individuals.
Sweet potatoes can help prevent cancer
Sweet potatoes are packed with carotenoids such as beta-carotene, which plays a significant role in protecting men from becoming afflicted with prostate cancer. In addition, sweet potatoes have also been shown of limiting the growth of breast, gastric, colorectal cancers. Thus you should have sweet potatoes often.
Sweet potatoes can help improve hair and skin
The presence of Vitamin A, C, and E helps in the promotion of proper skin and hair health. Eating sweet potatoes will be enough to glow your skin and hence you will not need to spend huge money on effective products to make your skin glow. The vitamins in sweet potatoes are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also help to slow down the cell ageing process in the skin and help to retain a youthful look for longer.
Sweet potatoes can help in weight management
As sweet potatoes are rich in fermentable fibres, they can help in reducing the overall weight of an individual. So, this is another reason to include sweet potatoes in your diet. It will result in an increase in fiber intake, which will, in turn, lead to lower body weight.
Top 5 vegan sources of omega-3 fats
Omega-3s have a positive impact on health when consumed in small quantities – 1.1 gram for women in a day and 1.6 grams for men – can be obtained easily if one enjoys fish very frequently. However, that does not mean vegetarians and vegan sets of people must be deprived of the omega-3s.
1. Walnuts: Nuts are some of the healthiest foods there are and nutritionists for long have recommended them as a healthy snack when hunger pangs strike between meals. Among nuts, walnuts are a rich source of omega-3s. In just one ounce, walnuts give you 2.7 grams of omega-3s and additionally help lower blood pressure, improve heart health and promote weight loss as well.
2. Kidney beans: Kidney beans or rajma are a versatile food that can be used in Indian curries or continental pies, and what makes them even better is the plant-based protein and omega-3 content. Although they offer only 10 per cent of your daily omega-3 requirement, kidney beans are a rich source of iron, folate, and fibre as well – making them ideal for all especially pregnant women.
3. Canola oil: And if you are wondering whether or not there is a variety of cooking oil with loads of omega-3s, we recommend canola oil. With 1.28 grams of omega-3s in just a tablespoon, this one is a must-have for all because of its nutrient profile. Canola oil is also a rich source of vitamin E, K content, and is low in saturated fats as well.
4. Flaxseeds: Weight watchers rely on flaxseeds a great deal owing to their healthy fats and fibre content – and turns out that this food with its nutty flavour delivers more omega-3s than any other edible on earth. In just one tablespoon, it delivers twice as many omega-3s as you need in a day. When consumed in oil form, one tablespoon can deliver seven times the recommended quantity. Additionally, flaxseeds are a rich source of magnesium, manganese, and vitamin A.
5. Chia seeds: Weight watchers often rely on chia seeds to shed stubborn fat. However, little do they realise how one ounce of chia seeds can load them with 5 grams of omega-3s. Also a rich source of fibre and protein, chia seeds are a vegan source of calcium as well.
Winter diet: Here’s why you should eat Vitamin B6 rich foods
Winter is here and so one should be prepared with the precautions to fight the health-related issues it brings. Experts advice to eat food items that are rich in vitamin B6, also called pyridoxine.
Vitamin B6 plays a key role in treating several conditions – it helps in mood regulation and may reduce symptoms of depression. It also helps the body break down and use proteins efficiently.
Here is the list of foods that are super rich in Vitamin B6. Take a look.
3. Chicken liver
7. Green peas
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