11 vegetable that a diabetic must have in his diet.

Hi today we will be talking about the vegetables that a diabetic person must include in his diet, as vegetable being among the most common food item we have in our diet  across the whole day. So lets start.

Diabetes mellitus refers to a group of diseases that result in too much sugar in the blood (high blood glucose). There are various types of diabetes that the experts have classified: Type 1, 2, Pre diabetes, gestational diabetes. Late diagnosis, lack of awareness often makes diabetes management a difficult affair for many. Diabetes is also linked with a variety of conditions such as obesity and a range of heart ailments. Nutritionists assure that a healthy and proper diet, and fit lifestyle could help you manage your diabetes better. Off late there are many diabetics who have also reported that they were able to reverse the condition after taking all the necessary precautions.

An ideal diabetes diet is a mix of many factors. Sugary and refined foods are a strict no-no. The carbs present in these foods metabolise too fast and cause the blood sugar levels to surge. Sugary drinks are no good either. The lack of fibre and liquid calories make it worse to manage your sugar levels. One must prioritise foods that are rich in fibre and low in GIycemic Index. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbs with low GI value (55 or less) are digested, absorbed and metabolised slowly and cause a gradual rise in blood glucose. Carbohydrates with a GI higher than 70 cause marked fluctuations in the blood glucose levels. These abnormal fluctuations have been correlated to Type 2 diabetes.

Here are some vegetables that diabetics must include in their diabetes diet

 

1. Carrots

 

The fiber in nonstarchy vegetables helps us feel full and satisfied. Weisenberger recommends carrots as an especially filling, high-fiber vegetable. Carrots are also high in vitamin A, which helps with immunity and healthy eyes.

2. Bitter gourd

Its bitter-pungent taste may have taken a toll on the veggie's popularity, but the truth is that bitter gourd or karela is one of the healthiest and antioxidant rich foods that you can add to your diet. Bitter gourd contains active substances that lend anti-diabetic properties like charantin, which is known for its blood glucose-lowering effect and an insulin-like compound known as polypeptide-p.

3. Spinach

Spinach is also a great source of folate, dietary fibre, vitamins A, B, C, E and K. Fibre delays digestion, which ensures that the sugar is not metabolised quickly and cause a surge in blood sugar levels.

4. Tomatoes

In addition to adding sweetness, tomatoes are high in lycopene, a compound that has been linked to lower risk of heart disease and certain cancers.

5. Cucumber

Cucumber is a high-water vegetable that can actually help keep you hydrated as well as feeling full. And, one study found that cucumbers might help reduce and control blood sugar levels.

6. Cauliflower

The floret is a storehouse of vital minerals and nutrients. The superfood is also loaded with, protein, magnesium, phosphorous, potassium and manganese. The GI of cauliflower is calculated to be between 5 to 15, which is ideal for people with diabetes. Cauliflower also has high-fibre content which is further beneficial to check blood sugar fluctuations.

7. Broccoli

The nutritional powerhouse broccoli has umpteen reasons to be a part of your fit and fabulous diet. Broccoli has a GI of 15, which is very low. It is an exceptional source of fibre, all of which makes it an excellent food for diabetics. One of the major areas of concerns among diabetics is the damage caused to blood vessels. A team of researchers found that sulforaphanes in broccoli protect against this type of cell damage. 

8. Asparagus

Asparagus could also help keep your blood sugar in check.The non-starchy vegetable has just 20 calories, and almost 2 grams of dietary fibre per serving. It's especially high in an antioxidant called glutathione, which has been known to regulate sugar levels and increase insulin production.

9. Lettuce

Different types of lettuce contain different nutrients, but all are high in fiber and water. In particular, a serving of red-leaf lettuce packs more than the recommended daily amount of vitamin K, which is important for blood clotting and bone health. Serving other foods over a bed of lettuce can also help slow their absorption, which contributes to blood sugar control.

10. Mushrooms

There are evidence that links the diabetes drug metformin to B-vitamin deficiency, and eating mushrooms (which are rich in B vitamins) can help counteract this. Great news, especially because adequate B vitamins can protect against cognitive decline.

11. Green beans

Green beans themselves are packed with health benefits. They contain vitamin C and vitamin A, and are high in fiber. Adding chopped green beans to pasta sauce for an extra veggie hit. Just avoid canned green beans, which can be loaded with sodium.

Remember, there are no bad choices when it comes to vegetables and diabetes.

In general, nonstarchy vegetables are lower in carbohydrates and calories than starchy vegetables, and their high fiber content can help steady blood sugar and slow the absorption of other carbs you may be eating with them. There's no reason to avoid starchy vegetables like potatoes and corn—they're packed with fiber and nutrients too! Just be sure to count starchy vegetables as carb servings when calculating insulin and medication. The best way to make sure you're getting the nutrients you need is to eat a wide variety of foods,That's why we're best off when we don't omit any food group.

I hope at the end your all doubts will be clear , but if you are left with some do comment in the comment section below.