Nutritionists and doctors praise the virtues of eating more vegetables. Not only are they preparing for vitamins, minerals and antioxidants, but they are also rich in fibers, which helps control blood sugar . This makes them particularly beneficial for people with diabetes. With the exception of a few, vegetables are healthy and recommended additions to your grocery list adapted to diabetes.
THE best Vegetables for people with diabetes are non -state varieties.
Benefits of vegetables for diabetes
Carbohydrates in vegetables include sugar, starch and fibers. Although sugar and starch affect blood sugar, the fibers do not. The fiber – The hard and fibrous part of the walls of vegetable cells – is difficult for your body to decompose. For this reason, it moves slowly through your largely unchanged digestive tract. It improves digestion because it adds in bulk to the stool, and it protects against colon cancer. It also helps reduce cholesterol by absorbing part of the cholesterol that you eat before you can enter your blood circulation.
For everyone, but especially for people with diabetes, fiber plays an important role in controlling blood sugar. Because it slows food digestion, too slows the absorption of sugars in your blood circulation . Generally, the more a diet is fiber, the less it has an effect on blood sugar. In addition, when you eat fiber -rich foods with higher sugar foods, the Fibers can help alleviate the effects of other foods .
Most vegetables are also low in calories. Diabetes is often caused or accompanied by overweight life or obesity. Maintaining blood sugar control helps people with diabetes to manage their illness as well as their weight; Eating a diet rich in vegetables and lower in more calorie foods can help them reduce their caloric intake for weight loss. Reducing body fat and improving body composition is essential to improve type 2 diabetes.
Fiber types
There is Two types of fibers – soluble and insoluble : One is soluble in water and the other is not. When the soluble fiber dissolves in the liquid in your digestive tract, it forms a frost -shaped material which can help absorb cholesterol and glucose, transporting it from your body before it can be absorbed into your blood circulation.
Insoluble fiber does not dissolve; On the contrary, it maintains its shape and helps sweep waste through your digestive system, increase the volume of stool and prevent constipation. The two types of fibers are useful for overall health and blood sugar control, but The soluble fiber plays the biggest role in controlling blood sugar.
Most plant foods have soluble fibers. The richest sources of soluble fibers are oats, oats, rice sound, barley, citrus, apples and strawberries. Beans, peas and potatoes are also rich sources of soluble fibers. Although they are starchy vegetables, People with diabetes can include starchy vegetables in their diet .
Find out more: List of foods without sugar to eat for diabetes
Start vs non -starchic vegetables
Starch vegetables are higher in total carbohydrates and calories . Unlike fiber, starch is digested in glucose. For these reasons, people with diabetes are advised to control their supply of starchy vegetables, in particular:
- Potato
- Sweet potato
- Pumpkin
- Acorch
- Parsnip
- Musk
- But
- Peas
The part of the vegetable lion, however, is non-starchy. This means that they contain a negligible quantity of starch and are mainly fibers. They are also lower in calories. Because of that, People with diabetes can freely eat non -statistical vegetables without worrying. Some examples of non -statistical vegetables include:
- Daikon
- Eggplant
- Greens (Collard, Chou Frize, Mustard, turnip)
- Palm hearts
- Jic
- Kohlrabi
- Beet
- Brussels sprouts
- Broccoli
- Cabbage (green, bok choy, Chinese)
- Carrots
- Cauliflower
- Celery
- Radish
- Rutabaga
- Green salad
- Germs
- Sugar peas
- Beet
To have a better idea of the difference between starchy foods and non -statistical vegetables, take a look at a list of some examples in each category with their calorie, carbohydrates and fiber accounts:
Starchy:
Nonstarchy:
The GI index
THE Glycemic index (GI) Another tool you can use to determine the vegetables to add to your diabetes grocery list. GI measures the quantity and speed with which food increases your blood sugar. Foods with lower GI scores can be consumed in larger quantities than those with higher gastrointestinal scores. Foods are classified as low or high-glycemia according to the GI scale:
- GI Low: 1 to 55
- Average GI: 56 to 69
- Gi high: 70 and more
The IG of a food depends on several factors, including:
- Chemical structure
- Physical structure
- Cooking and preparation methods
- Fiber contents
- Material and / or acid content content
SO, GI is a complex calculation that can only be measured by scientific methods . However, you can consult a graphic to obtain a reasonable estimate of how a vegetable will affect your blood sugar depending on the size and the cooking method. For example, GI scores for certain starchy and non -statistical vegetables are:
- Raw carrots: 16
- Boiled carrots: 47
- Green peas: 39
- Cauliflower: 15
- Red Peppers: 10
- Boiled potato: 78
- Bouillé sweet potato: 63
Generally, the more you cook a vegetable, the higher its gastrointestinal dimension because the chemical and physical structure of food has been modified.
Can you eat potatoes?
In the end, the question of what you can and cannot eat and to what extent your doctor or dietitian. People with diabetes have different needs and their daily carbohydrates will vary. It also depends on the quality of the rest of your diet. However, assuming that the rest of your diet is healthy, which means that you stay away from processed and refined grains, sweet candies and sodas, a moderate quantity of starchy vegetables – like potatoes – is not a problem.
Potatoes and other starchy vegetables are rich in nutrients, and their fiber content makes them much better for your blood sugar and your weight than refined grains and processed foods which have little or no fiber or nutrients. If you want to eat a game of starchy vegetables, make sure it does not put you on your limits of carbohydrates and daily calories.
Sweet potatoes are the best choice because they have a number of carbohydrates and a lower GI score. Leave the skin when you make potato puree or cook sweet potato fries. The skin contains a large part of the fiber, which will help regulate the effect of food on your blood sugar.
:max_bytes(150000):strip_icc()/Health-GettyImages-599389182-a664ea51deb64a2c91e3e549fc8f88c6.jpg?w=390&resize=390,220&ssl=1 "Costco warns against explosive wine bottles that may present health risks for customers – what you need to know")
