Last Updated on June 13, 2022 by Dr Sharon Baisil MD
Recent scientific studies show that Bell Peppers are great for Diabetics and should be a regular part of your diet to help manage diabetes. It turns out that bell peppers are not only a great source of vitamin C, but they also contain chromium and magnesium, which can help regulate blood sugar levels. In addition to the nutrients, they are low in calories and fat, making them a perfect food choice for those with diabetes. So if you have diabetes or want to prevent getting it in the future, try adding more bell pepper into your diet!
We’ll talk more about the advantages and drawbacks of bell peppers in this article, particularly in the context of diabetes.
7 Health Benefits of Bell Pepper for Diabetics
- Bell peppers are a good source of chromium which can help regulate blood glucose levels.
- Magnesium deficiency is common in people with type 2 diabetes, and magnesium supplementation can improve blood sugar control, insulin resistance, and other health markers in these patients.
- Bell peppers contain a significant amount of vitamin C, which is great for preventing insulin resistance and regulating blood sugar levels.
- Vitamin C helps in the production of energy from carbohydrate intake, which can help prevent blood sugar spikes after meals.
- The antioxidant lycopene present in them can help control blood sugar levels and oxidative stress.
- They will add more nutrients and fiber content to your diet, beneficial for diabetes prevention.
- They are low in calories and fat, making them a perfect food choice for diabetes.
Does all this sound great? But keep an eye out for some other things before you go around eating as much bell pepper as you can.
Side Effects of Eating Bell Pepper as a Diabetic
- Although bell peppers are low in calories and fat, they contain carbohydrates, so you need to be mindful of the portion sizes.
- The extra fiber in them may give you some stomach discomfort if eaten in excess.
- Some people are allergic to bell peppers, so they should be avoided if you have any allergies or sensitivities.
- Eating many of these vegetables can give you a mild stomachache if your stomach isn’t used to it.
What is the Glycemic Index of Bell Pepper?
Bell Pepper has a very low glycemic index of 15, making it an excellent choice for diabetics. Its glycemic load is also very low.
How Can You Incorporate More Bell Pepper into Your Diabetic Diet?
- Bell pepper is a versatile vegetable that goes well with many different flavors and dishes. It can add a wonderful crunchy texture to salads, sandwiches, or stir-fries and blend well with spinach, broccoli, peas, kale, lentils, and sweet potatoes.
- You can also use them as a dip or spread for your next party. Mix some chopped bell peppers with Greek yogurt, avocado, or hummus for a healthy and tasty appetizer.
- They can also be stuffed with various fillings such as rice, ground meat, or beans. This is a great way to add more nutrients and flavor to your snack.
Scientific Research on the effect of Bell Pepper on Diabetics
Multiple studies have shown that chromium can help regulate blood sugar levels in impaired glucose tolerance and diabetes. Chromium can help control insulin resistance, a major factor in diabetes, and Bell pepper is an excellent source of chromium.
A study from 2016 by the American Diabetes Association showed that magnesium might also have a role in diabetes prevention and treatment. The study found that magnesium deficiency is common in people with type 2 diabetes and that magnesium supplementation can improve blood sugar control, insulin resistance, and other health markers in these patients. Magnesium is found in abundance in bell peppers, so it’s a good idea to add more of them to your meals if you have diabetes.
They also contain a significant amount of vitamin C, which is great for preventing insulin resistance and regulating blood sugar levels. Some researchers found that as little as 100 grams of bell pepper can provide over 200% of your required daily intake! Vitamin C boosts the immune system, fights free radicals, and improves insulin sensitivity.
In addition to vitamin C, they are a good source of B vitamins such as niacin and riboflavin. These nutrients work together with vitamin C in producing energy from carbohydrate intake, which can help prevent blood sugar spikes after meals.
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The study published in the British Medical Journal in 2018 found that the antioxidant lycopene present in them can help control blood sugar levels and oxidative stress. Lycopene is also an important nutrient for female infertility as it has been shown to increase fertility in infertile women.
Yellow and Red bell peppers, as compared to green capsicum, were found to slow down the digestion of carbohydrates and lipids by scientists. Yellow capsicum also significantly inhibited the activity of the alpha-glucosidase and lipase enzyme. The antioxidant activity of yellow bell peppers was also found to be greater than the green ones. The presence of lycopene in both yellow and red capsicums has been attributed to their superior health benefits over green capsicum for preventing heart diseases and improving metabolism.
Bell Pepper- Nutrition Facts
Bell peppers are low in calories and fat, making them a great food choice for those with diabetes or trying to prevent getting the disease. One cup of it contains only 24 calories and 0.3 grams of fat! This makes them a perfect addition to any healthy diet.
Aside from nutrients, bell pepper contains 2g of fiber which can help improve your digestive system and boost weight loss. Fibe can also help regulate blood sugar levels and reduce the risk of type 2 diabetes. They are also a good source of iron, which is important for diabetes as they are at a higher risk for anemia. In addition, bell peppers are high in folate, which is important for pregnant women and can help prevent congenital disabilities.
Bell Pepper and Diabetes Conclusion
Bell peppers are a great food choice for those with diabetes as they are low in calories and fat, contain chromium and magnesium, which can help regulate blood sugar levels, and are a good source of vitamin A and vitamin C. However, be mindful of the portion sizes as they do contain carbohydrates. If you are allergic, do avoid them.
Frequently Asked Questions about Bell Peppers and Diabetes
Q: Do hot peppers lower blood sugar?
Answer: Yes, hot peppers may lower blood sugar levels. This is because they contain capsaicin, an ingredient that can reduce insulin resistance, which lowers blood sugar levels.
Q: Do you need to remove the seeds of bell pepper?
Answer: No, removing the seed or pith of bell pepper doesn’t change its nutritional value. However, if you are trying to reduce the spiciness of the pepper, then remove the seeds.
Q: Are bell peppers a good source of fiber?
Answer: Yes, one cup of bell pepper can provide you with 2g of fiber which is a 5% daily value (DV) and makes it an excellent source of fiber. Fiber plays an important role in helping improve digestive health and regulating blood sugar levels.
Q: Do bell peppers raise your blood pressure?
Answer: In general, bell peppers do not raise blood pressure. However, if you are sensitive to capsaicin, hot peppers may cause a temporary rise in blood pressure.
Q: What is the best way to store bell peppers?
Answer: The best way to store bell peppers is by keeping them in the fridge in a plastic bag. They will last up to a week this way. You can also freeze them by chopping them up and placing them in freezer bags. They will last for up to three months in the freezer.
Q: Which bell pepper is good for diabetics?
Answer: All colors of bell peppers are equally good for controlling diabetes. They slightly vary in their nutritional value, but all provide the same benefits for diabetics.
Q: Are bell peppers a good source of antioxidants?
Answer: Yes, bell peppers are a great source of antioxidants that can help protect your body from free radicals. This can reduce the risk of diseases such as diabetes and can improve heart health.
Q: Can bell peppers raise blood sugar?
Answer: No, bell peppers do not raise blood sugar. They are low in carbs and can help improve insulin resistance.
Q: Which color of bell pepper is the healthiest?
Answer: All colors of bell peppers contain similar nutrients and antioxidants except green bell peppers, which contain more vitamin C than red peppers and yellow ones.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3869438/
https://www.ncbi.nlm.nih.gov/pubmed/23571649
https://fdc.nal.usda.gov/fdc-app.html#/food-details/368739/nutrients
https://academic.oup.com/ajcn/article/85/6/1552/4632985
https://www.bmj.com/content/347/bmj.f5001
https://ods.od.nih.gov/factsheets/Potassium-Consumer/
https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/people-at-higher-risk.html
