I want to talk about what some of the Best Vegetables For Diabetics are because they are extremely important when you have diabetes. The diet of a diabetic is one fraught with caution. From ubiquitous beverages, to every day whole grains, to your regular option shelf food, everything in a diabetic nutrition has to be scrutinized and monitored with surgical precision.
What Are the Best Vegetables for Diabetics?
That puts your blood sugar level on close monitoring and ultimately ensures your health is secured against any complications. Of course, being a diabetic patient restricts you from consuming certain types of food. But that’s okay because you can work around it.
But does this habit of caution and selectivity mean that diabetics should miss out on great tasting, delicious food? OF COURSE NOT! Having diabetes does not necessarily equate to refraining from food that is delicious. It shouldn’t be a reason to encourage a boring lifestyle.
No doubt about it ,correcting your blood sugar level requires lots of sacrifices and determination. Even with such level of determination, you still need to include some meals into your dietary plan.
The most important thing to consider is how healthy a diet is. Matching the pair of great tasting food selections with positive health benefits is of utmost priority when it comes to the eating lifestyle of a diabetic, and on this note, I introduce the often neglected maestro of healthy food, The Humble Vegetable.
The Humble Vegetable
The main goal for anyone with diabetes (either type one, type two or gestational diabetes) is to keep blood sugar levels low. There exist a number of ways in which this can be done ranging from carb-cutting, rationing, food class substitution and a host of others.
However, one very efficient way of maintaining blood sugar levels, avoiding blood sugar level spikes and preventing complications that may arise as a result of diabetes lies in the consumption of the humble vegetable. They are the best foods you can eat to be healthy and especially for your diabetes.
Vegetables have, for centuries, provided human civilization a balanced and wholesome food choice to satisfy hunger, provide energy, protect the immune system from external attack, and most importantly sustain life.
Particularly, vegetables have played an appreciable role in the area of blood sugar regulation and control for diabetics as we will soon see. The nutritional value of vegetable has been tested and affirmed to be helpful in improving the health condition of a diabetic patient.
But how exactly do the nutritional constituents of vegetables help to achieve such effect? In what ways do vegetables support a diabetic’s immune system? What are the best vegetables to consider? All these and much more tumbles around in the mind of the diabetic. Lucky for us, the answers we seek aren’t so encumbered from our grasp.
If you can invest your time to read this article to the end, you will get the answers to those questions and understand how they can be beneficial to your health. More knowledge is power!
Vegetables and Glycemic Load
The word Glycemic is a ubiquitous term in the average diabetic vocabulary list. Glycemic generally means a measure of the presence [or the level] of glucose contained in a person’s blood at any given point in time.
Glycemic index is a number from 0 to 100 assigned to a food, which serves the primary purpose of ranking the food based on the amount of carbohydrates in the food and how these foods consequently affect blood glucose levels.
The glycemic load is a component of the glycemic index which takes into consideration every component of the food as a whole.
Foods with relatively low glycemic loads keep the blood sugar levels consistent, meaning you avoid experiencing the highs and lows that can be caused by blood sugar that jumps too high and drops quickly.
Taking into consideration the glycemic loads of your foods can have a more than appreciable impact on your health in a wide number of ways including: helping with weight loss, keeping blood sugar levels consistent, burning calories, help prevent insulin resistance and regulate diabetes, and lower the risk of heart disease and allied complications.
Their impacts are wide-ranging and inexhaustible. But as a diabetic patient the aforementioned benefits matters a lot.
It is of vital necessity to realize, however, that you can easily calculate the glycemic loads of your foods relatively easily. The glycemic load is simply:
Glycemic index Carbohydrate content per portion ÷ 100
The results typically give a value between 0 and > 20. This is a very important tool to predict and plan the daily diet requirements of diabetics.
Vegetables in general typically tend to have very low glycemic loads, which is excellent news for the diabetic person. Kidney, garbanzo, pinto, soy and black beans, Fiber-rich veggies like carrots and green peas, bran lentils, cashews and peanuts and beets are some examples of vegetables which possess relatively low glycemic load values.
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Picking the Right Kind of Vegetables
The right kind of vegetables for diabetics encompasses all those vegetable classes that substantially reduce or help to stabilize the blood sugar levels of diabetics. Leafy vegetables in particular are a class that consists of a wide variety of nutrients that specifically play a part in helping to stabilize blood sugar levels. These nutrients include:
Dietary fiber or roughage is the portion of plant-derived foods that cannot be completely broken down by human digestive enzymes. Dietary Fiber acts by changing the nature of your gastrointestinal tract and altering how other nutrients and chemicals are absorbed.
In the case of diabetics, dietary fibers change (or at least alter to a large extent) the rate at which glucose forms and is utilized in the body. This is good news as this translates to regulating the amount of blood sugar in the body of a diabetic at any given instant in time.
Added to this, dietary fibers lowers cholesterol levels in the body and speeds the passage of foods through the digestive system which eliminates the risk of constipation.
Excellent sources of dietary fibers from vegetable sources include: Beans, Carrots, Beets, Broccoli, Collard greens, Swiss chard, Artichokes, Split peas, Lentils, Edamame, Soybeans, Asparagus and Avocados. These vegetable sources can contain anywhere from 4 grams of dietary fiber to up to 15 grams of dietary fiber per serving.
The general consensus is that the darker the veggie, the healthier it is. Most Dark-colored leafy greens are healthy enough to be incorporated in ANY diabetic diet.
Consistently incorporating these vegetables into a diabetic diet is the key to ensuring that that blood sugar level remains at a safe minimum.