According to a recent research conducted during 2015 to 2019 nearly 30 million of the population in India have been diagnosed with diabetes. In rural areas it’s about 3% of the total population and about 9% of the total population in urban areas.
India is known to have the highest death rates with respect to diabetes. Diabetes is a leading health issue in India.When it comes to diabetes no single food can help control diabetes or risk factors linked with diabetes. Diabetes can affect any age group and there are various risk factors linked with diabetes such as heart diseases stroke and obesity.
Having diabetes need not stop you from consuming foods of your choice rather the food of your choice should be enriched with fibers, proteins and nitrates that can help you maintain ideal blood sugar level, An ideal meal for a diabetic patient should be low on glycaemic index . The glycaemic index of the food measures the degree of rise in blood sugar level due to the carb content it has In it .
Foods with glycaemic index less than 55 are as low glycaemic index. Such foods are ideal for a diabetic patient as they do not cause any spikes in blood sugar levels. Foods with high glycemic index must be replaced with foods on low glycemic index.
Foods with low glycemic index ensure a slower digestion and absorption of blood sugar which in turn does not lead to any sudden spike in blood sugar levels. The goal of a diabetic should be to achieve stable glucose level in the body. Vegetables holds the highest nutritional value and benefits . This article mainly focuses of vegetables that are best for a diabetic patient .
Here are some of the diabetic friendly veggies:
Carrot is a non starchy vegetable . Non starchy vegetables have a lesser impact on blood sugar levels in the body. Raw carrots have lesser effect on glucose levels than cooked.
The glycaemic index of raw carrot is lesser than glycaemic index of cooked carrot. The glycaemic index of raw carrot is 16 and that of a cooked carrot is 41. Carrots contain nearly 2.8% of fiber, and rich in vitamin C. The soluble fiber enables slower digestion and absorption which lowers blood sugar levels in the body .
2. Green peas
Green peas are rich in protein and fiber content. The glycaemic index of green peas is 22 and that of frozen green peas is 39. Green peas again have a low calorie content, overweight being a risk factor linked with diabetes, low calorie foods help lose weight which prevent overweight.
For a diabetic overweight can lead to irregular blood sugar levels. Half to one cup of green peas contains nearly 4grams of fiber and 4grams of proteins. Fiber slows down digestion and absorption of carbohydrates in the body which in turn enables a stable blood sugar regulation in the body. Also the mineral content of green peas such as potassium, calcium, and magnesium lowers the risk of heart diseases linked with diabetes.
For a diabetic monitoring daily carb intake is the key . Tomatoes are non starchy and have a low carb content. Adding to its nutritional value, tomatoes are low on glycemic index. The glycaemic index of tomatoes is Nearly 15. One cup of freshly chopped tomatoes contain nearly 1.59grams of protein, and 2.2 grams of fiber.
The fiber content ensures stable blood sugar regulation without any sudden spikes in the glucose level. Also tomatoes have low calorie content which is beneficial for weight loss. A recent research showed that people who consumed tomatoes on regular basis helped them reduce the risks of cardiovascular diseases linked with type2 diabetes.
Spinach again is a non starchy veggie. One cup of spinach contains nearly 4grams of fiber, and 0.9grams of protein. Spinach has a low carbohydrate content, one cup of spinach has nearly 7grams of carbohydrates. Due to its low carb content spinach stabilizes the blood sugar levels in the body.
The fiber content slows down the absorption of glucose In the body preventing sudden spikes in blood sugar level. Alpha lipid acid- the antioxidant content if spinach is knows to increase insulin sensitivity, this proves to be a boon for people with diabetes.
Broccoli is low on glycemic index. The glycaemic index of broccoli is nearly 10. One cup of raw broccoli contains nearly 2.5grams of protein and 2.4grams of fiber. The fiber content ensures slower glucose absorption without sudden spikes in glucose levels in the body and keeps the person feeling full for longer time. The nutritional content of brocolli help lower insulin levels in the body .
Cucumber is a low carb veggie. Cucumber is rich in water content. The water content keeps the body hydrated and drains excess glucose from the body and maintains stable glucose level in the body, without causing any sudden spikes in glucose level.
One cup of cauliflower contains nearly: 2grams of protein and 2.1grams of fiber. Cauliflower is rich in fiber and has a good amount of water content. A diet with high fiber intake reduces risk of heart diseases and obesity linked with diabetes also enhances insulin sensitivity in the body. Cauliflower is low on glycemic index The glycemic index of cauliflower is nearly 10.
Cabbage has a good amount of antioxidants which is beneficial for a diabetic. Cabbage is low on glycemic index. The glycaemic index of cabbage is nearly 10. Cabbage is low on calories and is beneficial for weight loss
One cup of freshly chopped cabbage contains nearly 1.1grams of protein and and 2.2grams of fiber. Fiber enables a slower absorption of glucose in the body preventing any sudden spikes in glucose level after consumption. The protein content is necessary to meet the daily needs of the body for its normal functioning.
Yes you read it right!!! Onions are rich in antioxidants. Consuming onions on regular basis help control blood sugar levels in the body. Sulphur and quercetin compounds found in onion have anti diabetic effect on the body. Inflammation contributes to diabetes. The quercetin has anti-inflammatory properties which reduces inflammation.
One cup of chopped onion contains nearly 1.76grams of protein and 2.72grams of fiber. Again, soluble fibers decreases the rate of absorption of glucose from the bloodstreams preventing sudden spikes in blood sugar levels after meals.
Therefore including theses veggies in diet benefits the diabetic in various ways and helps to maintain stable glucose level in the body .