What vegetables should diabetics eat, criteria for choosing vegetables to help control blood sugar

What vegetables should diabetics eat, criteria for choosing vegetables to help control blood sugar

What vegetables should diabetics eat to stabilize blood sugar and limit complications of the disease is a very important issue. Please refer to the suggestions that Health Life For You has synthesized to add suitable vegetables to the diet of people with diabetes.

Vegetables and fruits always bring many health and beauty benefits. However, for people with diabetes, what vegetables to eat will have to be more carefully considered to avoid health risks. Naturally, you need to prioritize vegetables that can control weight and blood sugar. In addition, you should know some more criteria for choosing good vegetables for people with diabetes through the following article.

What vegetables should diabetics eat? Criteria for choosing vegetables and fruits for the diet of people with diabetes

When you have diabetes, you will need to pay attention to what and how much you eat more seriously than healthy people. However, the good news is that there are still foods, especially vegetables, that help you control blood sugar levels very well.

These foods can protect you from diabetes complications like heart disease, high blood pressure, and obesity. Therefore, please pay attention to the following criteria for choosing vegetables that are beneficial to your health condition that Health Life For You summarizes below.

Vegetables with a low glycemic index (GI)

low glycemic index vegetables

As for what vegetables to eat with diabetes, the answer is that you should prioritize choosing vegetables with a low glycemic index (GI).

The GI level of a food in general and a vegetable in particular will tell you how quickly your body absorbs glucose from that food to increase blood sugar. Therefore, vegetables with a lower GI will be more beneficial for people with diabetes and vice versa, patients should avoid eating foods with a high GI.

Suggest some low glycemic index (GI) vegetables that diabetics can add to their diet: spinach, celery, cabbage, asparagus, broccoli, cauliflower (cauliflower), green beans, lettuce, eggplant, bell pepper...

Vegetables with high nitrate content

Although nitrate is used by humans as a food preservative, the truth is that nitrate is inherently a compound found in vegetables. If you eat vegetables rich in nitrates, it can lower blood pressure and help the body improve the functioning of the circulatory system.

However, note that you should only eat vegetables rich in natural nitrates, not vegetables containing nitrates added by the manufacturer during growing or processing. People with diabetes can choose some natural nitrate-rich vegetables to fit into their diet, such as lettuce, celery, rocket salad, beets (or beet juice), rhubarb. …

What vegetables should diabetics eat? You should choose vegetables rich in protein

Protein-rich vegetables

Eating foods or vegetables rich in protein will help us feel full longer and limit snacking between meals. So, if you wonder what vegetables should be eaten with diabetes, the answer is to add protein-rich vegetables to not feel hungry often, especially when you are trying to lose weight to improve your condition.

The amount of protein needed by the body will vary from person to person because it depends on factors such as height, weight, gender, level of physical activity. This means that people with large body size, pregnant or lactating women, sports people. will need more protein than usual.

However, if you want to know exactly how much protein your body needs each day, talk to your doctor or nutritionist.

Suggest some high-protein vegetables that you can add to every meal: spinach, asparagus, mustard greens, Brussels sprouts, broccoli, cauliflower (cauliflower), bok choy...

Vegetables rich in fiber

Fiber can help improve constipation, lower bad cholesterol levels and help you control your weight. Therefore, a diet consisting of fruits and vegetables rich in fiber will bring many benefits to people with diabetes.

There are a few fiber-rich vegetables and fruits that you should add to your diet such as carrots, beets, broccoli, artichokes, Brussels sprouts, peas, avocados, bananas... You should only add fiber from natural vegetables and fruits, not from other sources, such as functional foods.

Tips to help people with diabetes eat vegetables properly

When you have diabetes or are taking care of a loved one with diabetes, you should apply a few of the following suggestions so that the patient's body gets the maximum benefit from eating vegetables.

What vegetables should diabetics eat? You should eat a variety of vegetables


Diabetics should eat a variety of vegetables

Experts recommend that it is extremely important to eat a variety of fruits and vegetables. Because this will help the body get enough vitamins and balance nutrients from your diet.

The suggestion is that you can pay attention to the color of vegetables in each family meal. If your dishes include a variety of vegetables with different colors, this shows that you are adding a lot of vitamins to your body.

You should add healthy fats when cooking vegetables

Maybe you already know what vegetables to eat with diabetes, but you forget foods that bring healthy fats. That's why you should immediately consult this advice. Vegetables that are beneficial for diabetics such as spinach, broccoli, kale... all contain vitamins A, E and K. These are all fat-soluble vitamins that are then absorbed by the body.

Moreover, when vitamin D is needed, vegetables cannot meet this need and you can only get vitamin D from foods such as cheese, eggs or fatty fish... Therefore, you should consider adding to the diet to ensure adequate nutrients and suitable for diabetes status.

However, to avoid gaining weight or causing blood sugar spikes, you should choose healthy unsaturated fats instead of saturated fats like animal fat or processed meat.

You should eat vegetables before other foods in the meal

should eat vegetables before other dishes

Several studies, notably the findings published in the January 2014 issue of the Journal of Clinical Biochemistry and Nutrition (JCBN), have recommended that people with diabetes should Eat vegetables before other dishes in the meal.

Because this activity will help the patient's blood sugar not to rise after eating. Thus, it can be said that not only what vegetables should be eaten by diabetics is important, but also how to eat vegetables also affects blood sugar control.

You should consult your doctor if you have digestive problems when eating vegetables

We care a lot about the issue of what vegetables should be eaten by diabetics, but in fact, there are still patients who cannot eat vegetables. On a mild level, the essential vegetable dishes may not be to the taste of some individuals. The suggested solution is that you can change many different processing methods to make the vegetable dish easier to eat and more delicious.

For a few more serious cases, people with diabetes who eat vegetables, especially vegetables that are too high in fiber, will experience digestive problems such as indigestion, colitis, digestive disorders, irritable bowel syndrome. If you fall into this situation, you should consult your treating doctor for detailed advice on vegetables that are more suitable for your body's digestive ability.

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The only way to control these symptoms in allopathy is through frequent medications. You also have to skip your favorite desserts, which is extremely difficult for those with a sweet tooth.

High sugar levels can also result in poor brain functioning, apart from harming your kidney and liver too. Moreover, Diabetes is a precarious position to be in.

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Hopefully, through the above reading, you have a better understanding of What vegetables should diabetics eat, criteria for choosing vegetables to help control blood sugar as well as this measure to balance. Stay tuned for new articles of Health Life For You to update useful information about Type 2 Diabetes !


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