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Diabetes and Nutrition – Fruits and Vegetables that Help Control Blood Sugar

Diabetes and Nutrition – Fruits and Vegetables that Help Control Blood Sugar

30 July, 2022

Vegetables are powerhouses of nutrients. They also add flavour, colour, and texture to the food. Low-carb, non-starchy vegetables such as Eggplant, Carrots, Mushrooms, Onions, Tomatoes, Brussels sprouts, Zucchini, and Squashes are great for Diabetics. Non-starchy vegetables have trace amounts of sugar so you can enjoy these in large amounts with minimal spikes in the blood sugar levels. To get the maximum health benefits, choose fresh vegetables that have no sauces and salt.

Making friends with greens:

 Diabetics need to look beyond the regular salads and consume greens such as Kale, Spinach, and Chard. These are satiating, healthy, and low-carb. Kale leaves can be easily roasted in the oven and consumed as crunchy chips along with a bit of olive oil. Greens can be mixed in with regular vegetables or had along with a major protein source such as Fish and Chicken.

Leafy vegetables are full of essential vitamins, minerals, and nutrients. They have an almost zero impact on blood sugar levels and are beneficial for Diabetics due to their high antioxidant content and starch-digesting enzymes.

Deep Rooted Recommends

  • Eggplant, Carrots, Mushrooms, Onions, Tomatoes, Brussels sprouts, Zucchini, and Squashes are great for Diabetics.

  • Broccoli acts as a prebiotic and helps in Glucose and Cholesterol metabolism

  • Cabbage has tons of fibre which helps to slow down digestion and thus prevent blood sugar spikes

  • Leafy vegetables are full of essential vitamins, minerals, and nutrients. They have an almost zero impact on blood sugar levels and are beneficial for Diabetics due to their high antioxidant content and starch-digesting enzymes.

  • Juicy peaches are a warm-weather treat and are very diabetes-friendly. With only 14 grams of carbohydrates, these are chock-a-block full of nutrition.

  • Citrus fruits such as lemons, oranges, and grapefruits can be highly beneficial for people with Diabetes. It is a great way of sneaking in your daily dose of Vitamins and Minerals without a load of carbohydrates. These are also rich in Folate (a component found in Vitamin B) and Potassium, which helps manage high blood pressure in Diabetics.

  • Tart cherries, eaten fresh, are great sources of antioxidants that help to fight heart disease and cancer in Diabetic patients

  • Sweet potatoes are beneficial for Diabetics as they rank lower on the GI scale as compared to white potatoes. When consumed, they release sugar slowly which does not cause blood sugar levels to spike up. They are rich in fibre, Vitamin A, Vitamin C, and Potassium.

  • Melons and Berries contain a serious amount of fibre and beneficial carbs. It has just the right amount of sweetness.

  • Wellness in a plate: Tips to eat it right!

The vegetables can be sautéed, baked, and roasted or consumed with dips and low-fat dressings such as hummus, guacamole, salsa, and dips. 

Dr Anju highly recommends the intake of good fats such as seeds, and fatty fish like salmon and avocado. A meal with Salmon on a bed of fresh, green lettuce is a wonderful meal option

A raw, pureed apple, or banana, given to your young one has almost ten times more fibre than a glass of juice

Cucumbers and tomatoes, eaten as a filling in a whole wheat sandwich, help to stabilize blood sugar levels.

Peaches can be thoroughly enjoyed when tossed into a salad or as a fruity drink

Enjoy your Melons and Berries by blending them into a delicious smoothie using yoghurt or just plain