People with diabetes often face a dilemma when deciding which vegetables need to be placed in the plate and which ones they need to stay away from. Glycemic Index (GI) is one factor that helps a diabetic make the right food choices. It helps rate foods on how quickly the carbohydrates present in that food affect the blood sugar levels. It is categorized as high, medium or low GI level. While low GI foods help maintain blood sugar levels, high GI vegetables can raise blood sugar levels exponentially.
Here is a list of vegetables that are excellent to maintain blood sugar levels:
1 . Broccoli
It is considered to be super effective in eliminating diabetes. It contains a compound called sulforaphane which triggers anti-inflammatory processes that control blood sugar level and prevent cardiovascular damage that is a consequence of diabetes.
2 . Carrots
Carrots are always a preferable choice for any meal plan. There have always been numerous reasons to consider them to be an integral part of one’s diet; from treating one’s vision to improving the immune system. 1 cup serving of carrots has nearly 5 grams of carbohydrates. According to a study of Stanford University School of Medicine, carrots help in the prevention of Type 2 diabetes among people who have a genetic possibility of the disease.
3 . Spinach
Spinach is one of the most in demand leafy vegetables. Regular consumption helps keep away a plethora of diseases and make one fit and healthy. It is also excellent for regulating blood sugar levels. Spinach is rich in vitamin K, magnesium, folate, phosphorous, potassium and zinc. It also contains various flavonoids and plant chemicals. All such essential nutrients make it one of the most sought after vegetable for diabetes.
4 . Collard Greens
Collard greens ( or saag) are excellent sources of vitamin C. They help to lower cortisol in the body and reduce inflammation. It also contains a micronutrient called alpha lipoic acid that helps the body in dealing with stress.It also reduces the excess blood sugar level and strengthens the damaged nerves because of diabetic neuropathy.
5 . Red Onions
Red onions are rich in antioxidants apart from giving an attractive colour to the salads. They are a good source of fibre, potassium and folate that are good for regulating the blood sugar level in addition to curing various heart ailments