Having diabetes doesn’t necessarily mean living a life of asceticism. For diabetics, life can still be enjoyable. The key is to make wise choices in our diet.
Diabetics, remember: 3 types of vegetables that raise blood sugar and should be consumed in moderation
1. Carrots
Carrots have long been considered a healthy vegetable, but their glycemic index (GI) reaches 71, placing them in the high GI food category. They are rich in carbohydrates, and overindulging can cause blood sugar levels to spike. Therefore, diabetics need to control their consumption.
2. Potatoes
Potatoes are a common sight on the dining table, with a GI of 65, placing them at a moderate level. However, due to our customary ways of cooking, such as frying or sautéing, potatoes often absorb a significant amount of oil. Combined with their high starch content, excessive consumption can lead to blood sugar spikes.
3. Pumpkin
This soft, sweet vegetable is beloved by many elderly individuals. However, ripe pumpkin has a GI as high as 75, also categorized as a high GI food. Without careful control over consumption, blood sugar levels may be affected. Therefore, it is recommended for diabetics to include pumpkin as part of their main meals, pairing it with low-sugar vegetables to enjoy its taste while slowing down blood sugar spikes.
Diabetics, remember: 6 types of vegetables that stabilize blood sugar and can be consumed regularly
1. Spinach
Spinach is a nutrient-rich leafy green vegetable with abundant dietary fiber and various vitamins. Moreover, it has a relatively low GI, making it a good choice for diabetics.
2. Rapeseed
Rapeseed is rich in vitamin C and carotene, beneficial for both eyes and blood sugar stabilization. Diabetics can consume it regularly.
3. Bok Choy
Bok Choy, a common vegetable, is low in calories and high in vitamins, making it a great companion for diabetics.
4. Garland Chrysanthemum
Garland chrysanthemum contains various vitamins and minerals, aiding in blood sugar control and providing essential nutrients for the body.
5. Hollow Heart Vegetable
Hollow heart vegetable is crisp and tender, rich in dietary fiber, and has a certain blood sugar-lowering effect, making it a good choice for diabetics.
6. Amaranth
Amaranth is rich in iron and calcium, helping to replenish minerals and maintain blood sugar stability.
7. Bitter Melon
Although the name “Bitter Melon” suggests bitterness, it is an ideal food for diabetes patients. Bitter melon is rich in bitter melon saponin and bitter melon extract, both beneficial for blood sugar control. Additionally, it is low in calories and high in water content, with only 19 kcal per 100 grams, making it suitable for diabetes patients managing their weight.
The unique bitterness of bitter melon may be challenging for some to handle, but this bitterness is where its health benefits lie. To mitigate the bitter taste, simple methods such as blanching or chilling the slices can be employed. Processed bitter melon slices can be stir-fried, cold mixed, or paired with other ingredients to create delicious dishes for the summer table.
Furthermore, bitter melon can be dried and used by diabetes patients to infuse water, serving as a healthy alternative beverage.
These vegetables are not only nutrient-rich but also have relatively low GI values, aiding in blood sugar control. However, it is essential to learn how to incorporate them into our daily diet.
Diabetics should follow the sequence of “soup, vegetables, meat, staple food” when eating. Start with soup, then vegetables, followed by meat, and finally the main dish. This sequence helps control fat accumulation and slows down the absorption of glucose, aiding in better blood sugar control.
Diabetics can also adjust their cooking methods. Try to avoid frying and sautéing, opting for healthier methods like steaming, boiling, and stewing. This not only reduces fat intake but also preserves the nutrients in vegetables.
