13 Nutritious Vegetables for Diabetics

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Managing diabetes can feel like an overwhelming process. It often requires a combination of medication and dietary changes that are necessary to balance blood sugars and maintain health. Diabetic diets are often focused on eating meat, dairy, and low-carb vegetables while avoiding foods with a lot of carbohydrates. While some of these changes can be costly, there may be financial help available for diabetics who need it. These extra resources can help you afford to eat a healthier diet including these vegetables that can help manage your diabetes while still being nutritious and delicious.

Artichokes

Artichokes are an excellent source of fiber, folate, and vitamin C. They’re low in calories, sugar, fat, and sodium. They taste delicious when roasted or made into a low-carb dip.

Asparagus

Roasted or grilled asparagus with salt and olive oil is one of the tastiest ways to prepare this diabetic-friendly vegetable. Asparagus is high in fiber, and low in carbs and calories. It’s also rich in vitamins and minerals, as well as antioxidants. Asparagus is beneficial for diabetics because it helps to lower blood sugar levels by regulating the way your body handles insulin.

Broccoli

Broccoli is a cruciferous vegetable that belongs to the brassica family. It’s rich in antioxidants and fiber, and also low in carbs. Broccoli has many essential vitamins, minerals, and phytochemicals that are good for our health. They can be eaten raw, steamed, or even roasted to perfection. With a healthy amount of salt, this simple vegetable shines on its own.

Brussels Sprouts

While not usually at the top of a kid-friendly vegetable list, brussels sprouts are a great option for diabetics. They contain high amounts of vitamin C, vitamin K and B6 as well as phytonutrients like beta-carotene, lutein, and zeaxanthin. These nutrients can help prevent eye problems like cataracts or macular degeneration. Because they contain fewer carbs than something like potatoes, they are useful in a diabetic diet.

Cabbage

Corned beef and cabbage is a popular meal that offers more than a full belly. Cabbage is chock full of nutrients, but also has the added benefit of being lower in carbohydrates. You can chop it up like lettuce to eat in salads, wraps, and sandwiches. It also makes the perfect addition to any soup.

Cauliflower

Cauliflower is a cruciferous vegetable that is rich in vitamins, minerals, and fiber. It’s low in calories and carbohydrates, but high in fiber and nutrients. The best way to cook cauliflower is by steaming it until it’s tender. You can also roast or fry cauliflower florets to add flavor and crunchiness to your favorite dishes like stir-fries, curries, or salads. It also tastes good raw with your favorite vegetable dip or a little hummus.

Celery

Want to add some tang to your soups or vegetable trays? Celery is a low-calorie, high-fiber vegetable that’s a good source of vitamins A, C, and K; B6; folate; potassium; magnesium, and calcium. Some people love to juice it and drink it first thing in the morning for its many nutritional benefits. It’s also believed to support healthy blood sugar levels in people with diabetes because it helps slow down digestion so you feel full longer.

Cucumbers

Cucumbers are low in carbs and high in water content, so they make a great addition to any diet, but especially for diabetics. It can sometimes be hard to find good snacks when you’re struggling with diabetes, but cucumbers can help. They can be eaten raw or pickled, used to make salad dressings, or added to smoothies. They’re also excellent for soup or stew bases because of their mild flavor and ability to absorb flavors from other ingredients. Cucumbers are an especially good choice if you’re looking for more variety than lettuce leaves allow—you can add cucumber slices on top of salads.

Eggplant

Eggplant is very popular in vegetarian and vegan circles because it can be used in so many different ways. Eggplant is a good source of fiber, and it also has a low glycemic index. This means that eggplant does not cause blood sugar levels to rise quickly after eating. Eggplant is also high in water content, which can help you feel full for longer periods of time. It contains antioxidants like vitamins A, C and E that are beneficial for your health. Throw eggplant slices on the grill with a light coating of olive oil and salt and pepper and eat it alongside any meat.

Green Beans

Beans have a higher carbohydrate content than most of the vegetables on this list, but green beans are much higher in fiber and are therefore still great for a diabetic diet. One of the best things about green beans is that they’re lower in carbohydrates. They also contain antioxidants, protein, iron, folate, and magnesium.

Kale

Kale is a leafy green vegetable that can be cooked or eaten raw, and is often used in salads, in green smoothies or as a garnish. Kale is an excellent source of vitamins A and C, two essential nutrients for good health. It also contains potassium, which helps regulate blood pressure levels and may help prevent heart disease. It has a different flavor profile than spinach and adds variety to your diet.

Mushrooms

Mushrooms are a good source of B vitamins, which help your body convert food into energy. They’re also a good source of selenium, an important mineral that helps support immune function. Mushrooms contain very few calories and fat, so they make great additions to healthy diets. They have a low glycemic index, which means they won’t spike your blood sugar levels, making them a good food for diabetics. Mushrooms are also rich in potassium and fiber, both nutrients that help lower bad cholesterol while maintaining the health of your heart and digestive system.

Peppers

Pepper varieties that are great for diabetics include sweet peppers, green bell peppers, red bell peppers, and chili peppers. Peppers are low in carbohydrates and high in vitamins C and A. Peppers are also high in fiber, which helps lower blood sugar levels. Peppers also have very few calories, making them a great option for diabetics who are trying to lose weight or maintain their current weight with a healthy diet.

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