Plant-based diabetic diet: Include these no-starchy vegetables in your diet to keep blood sugar managed

KEY HIGHLIGHTS

  • Diabetes is a very common condition all around the world
  • Diabetic patients suffer from low or high blood sugar in their bodies
  • An effective food choice when dealing with diabetes would be non-starchy vegetables

New Delhi: Diabetes mellitus is a disease that causes high blood sugar. It is commonly known as diabetes and is a metabolic disease. Insulin is a hormone that enables the transfer of sugar, straight from the blood, to the cells. This is done so it can be used as energy or stored fr later. However, when suffering from diabetes, the body is either not able to produce enough insulin or becomes unable to put the produced insulin into effective use. If the blood sugar in the body is kept unchecked, it can cause damage to the kidneys, eyes, nerves, and several other organs. The two main types of diabetes are:

  • Type 1 diabetes: This kind of diabetic condition is an autoimmune condition. In this, the antibodies start attacking the pancreas, thereby, disrupting the production of insulin. 
  • Type 2 diabetes: This kind of diabetic condition makes the body repellent to insulin, thereby, enabling the build-up of sugar in the blood.

Symptoms of Diabetes

Each type of diabetes has unique symptoms, however, there are some symptoms that may be common. These may include:

  • Weight loss
  • Vision blurriness
  • Increased thirst or hunger
  • Unhealing sores
  • Frequent urination 
  • Fatigue

In order to maintain a healthy blood sugar count, one needs to have a healthy diet along with regular exercise. A diabetes-friendly meal must include food that is low on carbohydrates, fat and calorie.

Non-starchy vegetables diabetics must include in their diet

An effective way to keep your blood sugar in control is by consumption of non-starchy vegetables. Non-starchy vegetables are low on carbohydrates, which is an important requirement when it comes to picking diabetes-friendly food. Glycemic Index is a system of ranking that helps classifying food according to the effect they have on blood sugar and their carbohydrate content. Food that has a low Glycemic Index is low on carbohydrates. Non-starchy vegetables have their GI ranking around 55 or less, which is low. Therefore, they are low on carbohydrates. Furthermore, they are sources of vitamins, fibre, minerals and phytochemicals. There are various non-starchy vegetables such as asparagus, beets, cauliflower, mushrooms, etc. Some healthy non-starchy vegetables that you can add to your diet are:

  • Brussels sprout: Brussels sprout is known for its close resemblance to cabbage. It is also effective for controlling blood sugar as it is a rich source of fibre and antioxidants. 
  • Tomato: This has low GI ranking and is therefore good for diabetic patients. Furthermore, a tomato is rich in lycopene that helps reduce the risk of developing cancer, macular degeneration and heart disease.
  • Broccoli: A broccoli is rich in minerals, vitamins and antioxidants. Its low carbohydrate content makes it beneficial for people with a diabetic condition.
  • Orange: An average-sized orange has a GI ranking of 40, which is considered low, and therefore, effective for dealing with diabetes.

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