How does cabbage affect blood sugar levels in diabetics. What are the key nutritional components of cabbage that benefit diabetes management. Can cabbage help reduce diabetes-related health risks. How can diabetics incorporate more cabbage into their diet.

The Nutritional Powerhouse: Cabbage’s Composition and Its Relevance to Diabetes

Cabbage, often overlooked in favor of more exotic vegetables, is a nutritional powerhouse that can play a significant role in diabetes management. This cruciferous vegetable boasts an impressive nutrient profile while being low in calories and carbohydrates, making it an excellent choice for those monitoring their blood sugar levels.

Let’s examine the nutritional composition of cabbage per 100 grams:

• Energy: 25 kcal
• Protein: 1.28 grams
• Total lipid (fat): 0.1 grams
• Carbohydrate: 5.8 grams
• Fiber: 2.5 grams
• Natural sugar: 3.2 grams
• Glycemic index: 0 to 15
• Glycemic load: 1

These numbers reveal why cabbage is a diabetic-friendly food. Its low calorie and carbohydrate content, coupled with high fiber, make it an ideal choice for blood sugar management. Moreover, the glycemic index ranging from 0 to 15 and a glycemic load of 1 indicate that cabbage has minimal impact on blood glucose levels.

Cabbage and Blood Sugar Regulation: A Diabetic’s Ally

For individuals with diabetes, maintaining stable blood sugar levels is crucial. Cabbage emerges as a valuable ally in this endeavor due to its unique nutritional composition.

Why does cabbage help regulate blood sugar? The high fiber content in cabbage plays a pivotal role. Fiber slows down the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels. This slow, steady release of glucose helps maintain more consistent blood sugar levels over time.

Furthermore, cabbage’s low glycemic index and load mean it doesn’t cause the sharp, rapid increase in blood sugar that many other foods do. This characteristic makes cabbage an excellent choice for diabetics looking to keep their glucose levels in check.

Comparative Advantage of Cabbage

While many fruits and vegetables are generally considered healthy, some contain high levels of natural sugars or starches that could cause rapid spikes in blood sugar. Cabbage, on the other hand, not only avoids causing such spikes but may also help reduce the likelihood of experiencing blood sugar spikes related to other foods when consumed as part of a meal.

The Anti-Inflammatory Properties of Cabbage and Their Impact on Diabetes

Chronic inflammation is a significant concern for individuals with diabetes, as it’s often linked to various health complications. Cabbage, rich in antioxidants, can play a crucial role in combating this inflammation.

How do the antioxidants in cabbage fight inflammation? Antioxidants neutralize harmful free radicals in the body, which are often responsible for causing inflammation. By reducing oxidative stress, these antioxidants help lower overall inflammation levels in the body.

This anti-inflammatory effect is particularly beneficial for diabetics, who are often at higher risk for heart attacks and other health issues frequently linked to high levels of inflammation. By incorporating cabbage into their diet, individuals with diabetes may be able to reduce their risk of developing these inflammation-related complications.

Heart Health Benefits: Cabbage’s Role in Cardiovascular Protection for Diabetics

Heart disease is a significant concern for individuals with diabetes, who are at an increased risk of cardiovascular complications. Cabbage, particularly red cabbage, contains compounds that can contribute to heart health and potentially lower the risk of heart disease.

What makes red cabbage particularly beneficial for heart health? The answer lies in anthocyanins, plant pigments that give red cabbage its distinctive purple coloring. These compounds have been associated with significant reductions in inflammatory status, ischemia, blood pressure, and lipid levels in patients clinically diagnosed with vascular diseases.

For diabetics, who are often at a higher risk of cardiovascular issues, incorporating red cabbage into their diet could provide an additional layer of protection for their heart health. The anthocyanins in red cabbage may help mitigate some of the cardiovascular risks associated with diabetes.

Cabbage’s Potential in Cancer Prevention: Implications for Diabetics

While cancer is a concern for the general population, individuals with diabetes may have an elevated risk for certain types of cancer. Interestingly, cabbage is one of several vegetables linked to potential cancer-fighting properties.

What gives cabbage its anticancer properties? Cabbage, like other cruciferous vegetables, contains glucosinolates. These compounds break down into biologically active substances that have been shown to have anticancer effects in laboratory studies.

For diabetics, who may already be at an increased risk for certain cancers, incorporating cabbage into their diet could potentially provide an additional layer of protection. While more research is needed to fully understand the extent of cabbage’s anticancer properties, current evidence suggests it could be a valuable addition to a cancer-prevention diet.

Incorporating Cabbage into a Diabetic Diet: Practical Tips and Recipes

Given the numerous health benefits of cabbage for individuals with diabetes, finding ways to incorporate more of this vegetable into one’s diet can be highly beneficial. Fortunately, cabbage is a versatile ingredient that can be used in a variety of dishes.

How can diabetics include more cabbage in their meals? Here are some practical suggestions:

1. Raw in salads: Shred cabbage and add it to your favorite salad for a crunchy, nutritious boost.
2. Coleslaw: Make a diabetes-friendly coleslaw using a low-sugar dressing.
3. Stir-fries: Add chopped cabbage to your stir-fries for added texture and nutrients.
4. Soups and stews: Cabbage can add body and nutrition to various soups and stews.
5. Cabbage wraps: Use large cabbage leaves as a low-carb alternative to tortillas or bread for wraps.
6. Sauerkraut: Fermented cabbage not only lasts longer but also provides beneficial probiotics.
7. Cabbage steaks: Slice cabbage into thick “steaks,” season, and roast for a unique side dish.

By incorporating these ideas, individuals with diabetes can enjoy the benefits of cabbage while adding variety to their meals. Remember, the key is to prepare cabbage in ways that don’t add excessive fats or sugars, which could negate its health benefits.

Potential Risks and Considerations When Consuming Cabbage for Diabetes Management

While cabbage offers numerous benefits for individuals with diabetes, it’s important to consider potential risks and limitations associated with its consumption.

Are there any drawbacks to eating cabbage for diabetics? While cabbage is generally safe and beneficial, there are a few considerations:

• Digestive issues: Some people may experience increased gas or bloating when consuming large amounts of cabbage due to its high fiber content.
• Interaction with blood thinners: Cabbage is high in vitamin K, which can interfere with blood-thinning medications like warfarin.
• Thyroid concerns: Excessive consumption of cabbage may interfere with thyroid function in some individuals, particularly those with pre-existing thyroid conditions.
• Pesticide residue: As with any vegetable, it’s important to wash cabbage thoroughly to remove potential pesticide residues, or opt for organic varieties when possible.

While these potential risks exist, they shouldn’t deter most individuals from incorporating moderate amounts of cabbage into their diet. As with any significant dietary change, it’s advisable to consult with a healthcare provider or registered dietitian, especially for those managing diabetes or other health conditions.

The Future of Cabbage in Diabetes Research and Management

As research in nutrition and diabetes management continues to evolve, cabbage’s role in supporting diabetic health is likely to receive more attention. Current studies have already highlighted its potential benefits, but there’s still much to explore.

What areas of cabbage research show promise for diabetes management? Several avenues are being investigated:

• Bioactive compounds: Further research into the specific bioactive compounds in cabbage and their effects on blood sugar regulation and insulin sensitivity.
• Long-term effects: Studies on the long-term impact of regular cabbage consumption on diabetes management and related health outcomes.
• Optimal preparation methods: Investigation into how different cooking methods affect the nutritional profile and health benefits of cabbage for diabetics.
• Synergistic effects: Research on how cabbage interacts with other foods and nutrients to potentially enhance its diabetes-management benefits.

As this research progresses, we may gain even more insight into how cabbage can be effectively utilized in diabetes management strategies. This could lead to more targeted dietary recommendations and potentially even the development of cabbage-based supplements or functional foods designed specifically for individuals with diabetes.

In conclusion, cabbage stands out as a nutritional powerhouse with particular relevance to diabetes management. Its low calorie and carbohydrate content, coupled with high fiber and beneficial compounds, make it an excellent choice for individuals looking to manage their blood sugar levels and overall health. While more research is needed to fully understand all of cabbage’s potential benefits, current evidence strongly supports its inclusion in a diabetes-friendly diet. As always, individuals with diabetes should work closely with their healthcare providers to develop a comprehensive management plan that includes appropriate dietary choices.

Is Cabbage Good For Diabetes?

Content

• Overview
• Nutritional value of cabbage
• How does cabbage help people with diabetes? 
• Health benefits of cabbage
• Risks of eating too much cabbage 
• Ways to eat more cabbage 
• The lowdown 

Cabbage may seem like a simple vegetable, but it can make life easier for people with diabetes in numerous ways. Eating more cabbage and other vegetables with similar compositions can be more beneficial than you may realize. Here is an overview of how adding more cabbage to your diet can help you manage your diabetes, and we will also provide some helpful tips for getting started!

Cabbage is low in calories and carbs and high in fiber. Cabbage can be particularly beneficial for people with diabetes, but its high nutritional value makes it a healthy choice. This vegetable is loaded with nutrients, including vitamin B6, vitamin C, vitamin K, manganese, and folate, and it is also high in fiber.

Whatever your specific health situation is, getting plenty of these vitamins and other nutrients is an important part of any healthy diet.

 The nutritional value per 100 grams is:

Energy: 25 kcal

Protein: 1.28 grams

Total lipid (fat): 0.1 grams

Carbohydrate: 5.8 grams

• Of which fiber: 2.5 grams

• Natural sugar: 3.2 grams

• Glycemic index: ranging from 0 to 15

• Glycemic load: 1

Consuming cabbage can be beneficial for several reasons, some of which are specific to people with diabetes. Perhaps most notably, this vegetable can help you keep your blood sugar in check because it doesn’t cause the sharp, rapid spike in blood sugar levels that many other foods do, including some fruits, vegetables, and other generally healthy choices.

This is due to its exceptionally low GI (glycemic index) and GL (glycemic load). It also has several other benefits that can improve your overall health in areas that can be challenging for people with diabetes. These benefits help reduce your likelihood of developing certain other health conditions that you may be more susceptible to than the general population. 

Cabbage is a versatile vegetable that can fit into your diet in dozens of ways. This can be especially helpful for people with diabetes because it can provide more options for creating meals that are healthy, delicious, and safe to eat. This can be more satisfying for people that may struggle to find a wide enough variety of satisfying options. 

Cabbage and other vegetables with similar compositions can have a wide variety of health benefits, especially when consumed raw. Many of these benefits are even more helpful for people with diabetes.

The majority of the antioxidants and nutrients abundant in cabbage can help keep your blood sugar under control, lower your risk of developing heart disease and certain types of cancers, and improve your overall health in several other ways. This is potentially due to its impact on oxidative stress and inflammation in the body.

Regulates blood sugar 

Cabbage is low in sugar compared to many other fruits and vegetables, and it also helps to regulate blood sugar in several ways. This vegetable is low in calories and packed with fiber. These two elements work together to keep your blood sugar levels at a more consistent level, as having food high in fiber helps slow down glucose absorption into the bloodstream.

Consequently, it is less likely to cause sugar spikes. 

Although all fruits and vegetables are generally considered healthy snacks and side options, some may contain high levels of natural sugar or starch that could cause rapid spikes in blood sugar.  Not only will cabbage not cause that, especially if consumed on its own, but it may also help to reduce your likelihood of experiencing blood sugar spikes related to other foods. 

Fights inflammation 

High levels of certain antioxidants found in cabbage can reduce chronic inflammation. Although not every type of inflammation is considered bad, inflammation that lingers for a significant amount of time (chronic inflammation) is frequently linked¹ to heart attacks, inflammatory bowel disease, rheumatoid arthritis, diabetes, and similar health conditions.

This can be even more beneficial for people with diabetes, as they are often at a higher risk for heart attacks and other health issues frequently linked to high levels of inflammation. 

Improves heart health 

Compounds called anthocyanins,² found in red cabbage, can lower your risk of developing heart disease and improve your overall heart health. These plant pigments, which also give cabbage it’s distinct purple coloring, can directly and significantly help decrease your risk of a heart attack.

Studies have reported that average doses of anthocyanin interventions with patients clinically diagnosed with vascular diseases were associated with significant reductions in inflammatory status, ischemia, blood pressure, and lipid levels.

Contains anticancer properties

Cabbage is one of several types of vegetables linked to a reduced risk of certain types of cancers, such as breast cancer, colon cancer, and rectal cancer. Digesting cabbage and other cruciferous vegetables have been shown to produce various anti-cancer chemicals, most notably a chemical that is known as indole-3-carbinol.

So far, available research³ shows that indole-3-carbinol helps to suppress the proliferation of various cancer cell lines, including breast, colon, prostate, and endometrial cancer cells.

In some animal studies, it was also found to cause death in malignant cells and prevent metastasis to other parts of the body. Although cabbage can provide some amount of this benefit in any form, raw red cabbage tends to be more packed with higher levels of healthy nutrients like anthocyanins.

Other vegetables that are known to help prevent cancer, especially when consumed raw, include:

• Broccoli

• Kale

• Cauliflower

• Carrots

• Tomatoes 

• Brussels sprouts 

• Bok choy

Reduces cholesterol

Cabbage can also help to reduce cholesterol levels by preventing excessive amounts of LDL (bad) cholesterol from being absorbed. A clinical trial⁴ has reported that subjects who consumed broccoli and cabbage for nine weeks showed a significant reduction in their LDL levels compared to the control group.

This vegetable’s high soluble fiber content and plant sterols can help prevent the overall amount of cholesterol that can be absorbed into the blood while also increasing its excretion. 

Regular consumption of red cabbage was found to help control hyperlipidemia and associated oxidative stress due to the existence of antioxidants,  like vitamin C and flavonoids. These bioactives are also responsible for lowering hepatic gluconeogenesis, which is directly related to the process of making cholesterol and other fats and enhances the fecal excretion of bile acids.

This process can help prevent an accumulation of cholesterol in blood vessels, which can cause atherosclerosis,  heart disease, and strokes. This can be especially important for people with diabetes because diabetic individuals are at a higher risk of developing high cholesterol levels and heart disease. 

Improves digestion 

The high levels of fiber found in cabbage also have several benefits when it comes to improving your overall digestion. Cabbage and other foods high in fiber, particularly insoluble fiber, can reduce constipation by increasing stool frequency. Soluble fiber can also benefit digestion by increasing the concentration of various types of beneficial bacteria, as they feed on this type of fiber. 

These bacteria are vital for many functions in the body, including immunity and the bioavailability of certain types of nutrients, such as through vitamin B12 absorption and vitamin K2 production. 

Like any food, you should consume cabbage in moderation. Overconsumption may have some negative effects on your body. Some of these effects can include: 

• Flatulence (gas caused by consuming too much indigestible sugar)  

• Diarrhea or constipation (caused by consuming too much fiber or by having significant changes in the amount of consumed fiber) 

• Thyroid issues (If you have hypothyroidism, cruciferous vegetables may interfere with thyroid hormone production, particularly if you have an iodine deficiency. Therefore, overconsumption of cruciferous vegetables in those with iodine deficiency has been potentially associated⁵ with the risk of thyroid cancer.)

• Negative interactions with medications you may be taking (especially those that are changed or broken down by the liver) 

However, most people do not eat enough cabbage to cause these negative effects. 

If you are looking for creative ways to consume more cabbage, you will be happy to learn that you can add it to a wide variety of dishes. Whether cabbage is the main ingredient in a particular dish or simply adds a finishing touch, this ingredient can increase your list of meal options that align with your nutritional needs and are unlikely to negatively affect your blood sugar. Some popular options for eating more cabbage include: 

• Topping salads with shredded cabbage 

• Adding chopped cabbage to a wide variety of stews and soups 

• Eating cabbage that has been covered with various flavorings, such as garlic, olive oil, or black pepper 

• Adding cabbage to green smoothies

Cabbage can be an important addition to your diet when it comes to both managings your diabetes itself and decreasing your risk of developing secondary conditions frequently linked to diabetes, especially when it is part of an overall healthy diet.

This versatile vegetable contains antioxidants and nutrients that can provide several immediate and long-term benefits to people with diabetes. Its ability to be added to a wide variety of dishes makes it a helpful staple when compiling meal options that are both delicious and unlikely to result in any negative effects.

Whether you prefer to eat raw cabbage as a snack or cook it in one of the dozens of possible dinner dishes, this vegetable is a hidden gem for managing your diabetes and improving your overall health!

7 Low-Carb Veggies for a Diabetes-Friendly Diet

Veggies offer antioxidants that help keep health complications at bay, and nonstarchy sources, like these can help stabilize blood sugar levels.

By Sheryl Huggins SalomonMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: May 5, 2020

Medically Reviewed

Broccoli, spinach, and cabbage are three diabetes-friendly veggies because they are low in starch.

Everyday Health

Filling up with vegetables is a great way to keep your blood sugar levels in check. What’s more, a diet high in veggies is associated with weight loss and a reduced risk of gaining weight or becoming obese, which a study published in April 2020 in Diabetologia noted is an independent risk factor for type 2 diabetes. In fact, according to Harvard University, 85 percent of people with type 2 diabetes are overweight.

Prioritizing blood sugar and weight management is important for people with diabetes at all times. But considering that diabetes is a risk factor for complications from COVID-19, as the Centers for Disease Control and Prevention (CDC) points out, there’s arguably no better time to start putting your health first. Adopting or improving your whole foods–based, low-carb diet is one way to do just that, notes the American Diabetes Association. And veggies should certainly be part of the menu, registered dietitians agree.

RELATED: 9 Diabetes Care Tips During the COVID-19 Pandemic

Starchy vs.

Nonstarchy Veggies: What’s the Difference?

When it comes to eating veggies to improve diabetes management, not all types are created equal.

Starchy vegetables such as corn, potatoes, and yams are high in carbohydrates, which can have a direct effect on your blood sugar.

That doesn’t mean this type of veggie is unhealthy or off-limits. Indeed, eating starchy vegetables in moderate portions can be better than consuming other carb-laden fare. “If you compare many starchy vegetables — such as butternut and acorn squash, peas, and sweet potatoes — to refined carbohydrates like [white] rice, pasta, and breads, you’ll find that the starchy vegetables often contain more fiber, potassium, and other essential vitamins than their grain counterparts,” says Nicole Rubenstein, RD, with Kaiser Permanente in Denver, Colorado.

Still, eating low-carb vegetables such as those listed below is a smart way to fill up without spiking your blood sugar levels while still getting the vitamins, minerals, and fiber your body needs to thrive.

RELATED: 8 Healthy Carbs for People With Type 2 Diabetes

How Many Carbs Can People With Diabetes Eat?

The CDC recommends that on average, people with diabetes receive about 45 percent of their calories from carbohydrates, with the rest coming from lean protein from foods such as fish, chicken, and tofu; and heart-healthy fats from plant sources like beans and fish. “I often advise my patients with diabetes to follow the plate method [from the CDC]: ¼ plate lean protein, ¼ plate starchy vegetables or whole grains, and ½ plate nonstarchy vegetables,” says Rubenstein. Make sure you’re working with a 9-inch dinner plate, not a platter.

That half a plate won’t just contain plenty of vitamins and minerals, but also lots of fiber to help with blood sugar control, Rubenstein explains. “Soluble fiber, in particular, can help to lower post-meal blood sugar levels. Some vegetables, along with legumes (beans) and other plant foods, are loaded with soluble fiber. ” Brussels sprouts and asparagus are among the low-carb vegetables that fall in this category. “In addition, including more fiber in your diet helps to increase fullness. Start your meal by eating a large portion of vegetables. This may help you keep your portions of other high-calorie and high-carbohydrate foods smaller, benefitting your blood sugar and your waistline,” Rubsenstein says.

Don’t Avoid Veggies Due to Gastrointestinal Issues — Talk to Your Doctor

If you find that eating vegetables is hard on your stomach, don’t give up, says Rubenstein. “Some people struggle with digesting raw vegetables, like salads. Others report excessive gas with cruciferous vegetables such as cabbage, broccoli, cauliflower, and Brussels sprouts. Some medical conditions, such as irritable bowel syndrome, Crohn’s disease, and colitis, can make it hard to digest vegetables as well.” If you fall into any of these categories, work with your healthcare team to figure out which vegetables you are able to tolerate. Get creative and find new ways to prepare these vegetables so you feel like you have variety with the few vegetables you are able to tolerate.

“If you’re unsure which ones cause you digestive difficulties, work with a registered dietitian to help you meal-plan and better understand your food intolerances,” she adds.

Also, don’t discount the importance of increasing intake of fiber (of which veggies have lots) gradually — and drinking plenty of water along the way. The Mayo Clinic points out that not taking these steps can similarly lead to digestive problems.

Cunningham elaborates on the importance of getting creative. “Experiment with preparing your vegetables in all different ways. Do you prefer raw vegetables in a salad? Do you like them stir-fried? Do you want them with a yogurt dip or a little cheese sauce? If you’re not used to eating vegetables on a regular basis, it can take some time to expand your palate, but the benefits to your health are well worth it.”

RELATED: What Are the Healthiest Ways to Prepare Veggies if You Have Diabetes?

How Nutrients in Vegetables Can Affect Diabetes and Its Complications

A balanced diet that includes a variety of nutrients is a great defense against the complications that can arise from having type 2 diabetes, including cardiovascular disease, says Jordana Turkel, RD, CDCES, from Park Avenue Endocrinology and Nutrition in New York City. When it comes to vegetables, Turkel describes the approach as “eating colorfully.”

“My rule of thumb to patients is to make sure when you are making a salad that you have three different-colored vegetables,” Turkel says. “At minimum that will ensure that you are getting at least a different variety of vitamins and minerals.”

She also notes that foods high in antioxidants may prevent or delay the progression of diabetes complications such as cardiovascular disease and peripheral neuropathy (nerve damage), which the National Center for Complementary and Integrative Health supports. Antioxidants such as vitamins C and E, as well as beta-carotene and lycopene, are thought to help guard against the oxidative stress caused by unstable molecules that damage cells and body tissue such as blood vessels, research has shown. Prolonged periods of high blood sugar can promote oxidative stress, according to a review published in Histochemistry and Cell Biology.

Antioxidants can help prevent or delay the damage if they are consumed in food as part of a balanced diet, as opposed to in supplements, research shows. For example, a past study looked at overall antioxidant intake among 32,000 women over age 49 and found that those whose diets contained the most antioxidants had the lowest risk of heart attack 7 to 10 years later.

Meanwhile, foods that are rich in vitamin B12 can be especially beneficial for people who are taking the diabetes medication metformin, says Rubenstein. “People who have diabetes that have been on metformin for a long time are at higher risk for a B12 deficiency,” she notes.

Tips for Finding Veggies in the Time of COVID-19

While it’s always great to find fresh vegetables at a farmers market, community garden, or roadside stand, you might not have that option available to you during the current COVID-19 pandemic due to stay-at-home measures. That’s fine, says Julie Cunningham, RDN, who is based in Hendersonville, North Carolina. “Frozen vegetables are very often just as or even more nutritious than fresh vegetables, because they are processed very quickly after they are picked, preserving their nutrients. Choose plain frozen vegetables without butter or sauces. If you choose canned vegetables, look for low-sodium varieties.”

RELATED: A Registered Dietitian’s Tips for Eating During a Pandemic

With all that said, load your plate with the following diabetes-friendly, low-carb veggies:

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Spinach Is a Nutritious Salad Base or Omelet Ingredient

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Popeye had the right idea when he bulked up on green, leafy spinach.

One cup of raw spinach has only 1 gram (g) of carbohydrates, according to the U.S. Department of Agriculture (USDA). The vegetable is a wise addition to a diabetes-friendly diet because it’s loaded with antioxidants such as vitamin A (94 percent of the daily value, or DV).

Either use fresh leaves, such as in your salad, or opt for canned or frozen versions with no added salt if you are on a salt-restrictive diet, says Rubenstein. She suggests folding spinach into your egg omelet at breakfast. Not only will the omelet contain the aforementioned nutrients, but the eggs provide 6 percent of the DV for vitamin B12, per the USDA.

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Tomatoes, Eaten Raw and Sliced, Are a Colorful Snack

Stocksy

Tomatoes, another superfood for diabetes, contain 5 g of carbs per medium whole tomato, according to the USDA. They are high in the antioxidants vitamin C — 16.9 milligrams (mg), or 19 percent of the DV — and lycopene, which gives red tomatoes their color.

Sliced or diced raw, tomatoes are a great way to brighten up your colorful salad. Roasting vegetables in the oven is another healthy way to prepare them, says Turkel.

RELATED: 8 Supplements That May Help People With Diabetes

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Broccoli Makes for the Perfect Sautéed Veggie Side Dish

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If you’re not already eating broccoli, make a point of adding it to your diabetes-friendly diet.

According to the USDA, it’s low in carbohydrates at less than 5 g per cup of florets, and loaded with vitamin C (63.3 mg, or 70 percent of the DV), fiber (1.85 g, or 6.6 percent of the DV), and iron (0. 52 mg, or 2.9 percent of the DV). Broccoli is another great candidate for roasting.

Turkel also suggests sautéeing veggies in heart-healthy olive oil, canola oil, or avocado oil, which provide heart-healthy monounsaturated and polyunsaturated oils.

RELATED: 13 Quick and Easy Snack Ideas for People With Diabetes

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Cabbage Is a Healthy Ingredient to Add to Your Stir-Fry Recipes

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A cup of chopped, green, raw cabbage has 5 g of carbs, according to the USDA. Eating this vegetable is an inexpensive way to add vitamin C (32.6 mg, or 37 percent of the DV) and vitamin K (67.6 micrograms, or about 56 percent of the DV) to your diabetes-friendly diet.

Sautée cabbage into your next healthy stir-fry.

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Brussels Sprouts Are Delicious When Roasted in the Oven

Julie Rideout-Stocksy

Brussels sprouts have grown more popular in recent years — and they definitely deserve a place in your diabetes meal plan.

Cooked fresh, 1 cup of sprouts has 10 g of carbs, according to the USDA. Furthermore, the same serving of these mini cabbages is full of vitamin C (95.5 mg, or 105 percent of the DV), potassium (488 mg, or 10 percent of the DV), and fiber (4.03 g, or 16 percent of the DV).

Fresh Brussels sprouts are another great candidate for roasting.

RELATED: 7 Smart Tips for Successful Diabetes Weight Loss

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Cauliflower, When ‘Riced,’ Is a Smart Rice Alternative

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Another low-carbohydrate veggie that is gaining popularity, especially in “riced” form, is cauliflower. Consider enjoying it this way to help stabilize your blood sugar, says Rubenstein.

According to the USDA, 1 cup of raw floret pieces has 5 g of carbs. Plus, this vegetable is brimming with nutrients, with the same serving size providing vitamin C (51.6 mg, or 57 percent of the DV) and folate (61 mg, or 15 percent of the DV).

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Asparagus Is a Flavorful Veggie Side When Grilled With Olive Oil and Vinegar

Viktor Lugovskoy/iStock. com

This flavorful veggie only has 7 g of carbs per cup when cooked fresh, according to the USDA. It’s also packed with vitamin A (10 percent of the DV) and vitamin K (96.2 micrograms, or 80 percent of the DV).

Grill asparagus and drizzle it with olive oil and balsamic vinegar and a touch of salt and pepper to add flavor, Rubenstein suggests.

Additional reporting by Regina Boyle Wheeler.

What fruits can be eaten with type 1 and type 2 diabetes

What fruits can be eaten with type 1 and type 2 diabetes

Nutrition in diabetes often has to be limited, but a strict menu quickly gets bored and you want to please yourself with sweets. Are there any restrictions for fruits in diabetes?

GLYCEMIC INDEX

Particular attention in diabetes should be paid to the glycemic index of fruits. The glycemic index (GI) is the rate of absorption of carbohydrates. GI is rated on a scale of 1 to 100. A score on this scale indicates how quickly a food raises blood sugar levels. It turns out that the sweeter the fruit, the higher the glycemic index. Low GI is considered to be up to 35 units, medium – from 50, high – more than 70 units.

Diabetics need to control the GI and know which fruits have a high GI and which ones have a low GI to maintain normal blood sugar levels. Nutritionists recommend avoiding high GI foods because they quickly raise blood sugar levels.

Avocado is the fruit with the lowest GI, about 15 units. It became so because of the high fiber content – 7 grams per 100 grams of product, and vegetable fats – up to 30-40% of its total weight. For comparison, there are 65 units in a banana, 70-75 in watermelon and grapes. Low GI in apples, pears, plums, strawberries, oranges. High – in melon, grapes, raisins.

SO CAN PEOPLE WITH DIABETES ADD FRUITS TO THE DIET?

Everything is individual. In type 1 diabetes, you need to take into account the daily dose of insulin and clearly calculate the amount of carbohydrates consumed according to the system of bread units. Type 2 diabetics should exclude fats and fast carbohydrates from the diet.

Diabetics should not deprive themselves of fruits. But it is necessary to approach the issue of their selection reasonably, taking into account the recommendations of doctors. If fruits are included in your individual diet, do not be afraid and deprive yourself of tasty and healthy foods. They contain vitamins and minerals that speed up the metabolic process, fiber, which removes toxins and helps to reduce weight.

What fruits can be used for different types of diabetes

It is a myth that nutritionists categorically forbid the consumption of fruits for patients with diabetes. For example, diabetics can diversify the menu with fruits such as green apples, pears, pomegranates, limes, oranges, tangerines. In addition, berries are also allowed for diabetics: Gooseberries, strawberries, cherries, blackberries, currants, blueberries, lingonberries, blueberries.

Fruits not recommended for diabetics

For diabetics, it is important to avoid foods high in glucose: banana, mango, grapes, melon, overripe pears and plums, as well as candied fruits and candied fruits. They contain a lot of sugar, have a high calorie content, respectively, these fruits significantly increase blood sugar levels.

Some studies report health benefits of mangoes for people with diabetes. This is due to the fact that most fruits contain sugar – fructose, but they have a different glycemic index and load. Glycemic load is an indicator that characterizes the increase in blood glucose levels after eating food. Mango, for example, has a high glycemic index (GI) but a low glycemic load, so check with a health professional before eating the sweet fruit. Do not overdo it with the amount: 1-2 fruits per day are allowed, but do not forget to control your blood sugar daily.

JUICES OR WHOLE FRUITS IN DIABETES?

Fruit contains fiber and vitamins that people with diabetes need. Fiber helps slow down the absorption of sugar. However, fruit juice consumption has been shown to increase the risk of type 2 diabetes, according to recent studies. Juice causes a rapid increase in blood glucose, and 1 liter of juice contains about 500 kcal. Therefore, diabetics are advised to choose fruit instead of juice so as not to lose vitamins and fiber and limit their sugar intake.

Unsweetened juices include: tomato, spinach, celery, beetroot, cabbage, cucumber and freshly squeezed citrus juices without added syrups. Nutritionists recommend preparing juices at home to be sure of the composition.

IN MODERATION

While low GI fruits are safe to eat for people with diabetes, don’t overdo it. Fructose is a natural sugar. It has a lower glycemic index than starch, but it is not recommended to consume it in excessive amounts. Studies have shown that fructose intake in diabetes should not exceed 25-40 grams per day.

DRIED FRUITS FOR DIABETES

Dried fruits contain minerals, vitamins, antioxidants and useful fiber. The polyphenolic antioxidants found in dried fruits improve blood flow, help support the digestive system, and reduce the risk of heart and gastrointestinal disease. Dry fruits with low GI have almost no effect on blood sugar.

Dates have high and medium GI (depending on the variety: from 60 to 140), raisins (59), figs (61), banana (65), mango (55-60), pineapple (50). The use of such dried fruits is highly undesirable for diabetes of any type.

Prunes (40), dried apples (35), dried apricots (35), dried dogwood (20), melon (35) have a low GI – these dried fruits can be eaten with diabetes. It is important to remember that some dry fruits are often coated in sugar and syrup before being dried. Such dried fruits for diabetics should be excluded from the diet.

It is important for people with diabetes to think about the size of portions and calories. Doctors believe that type 2 diabetes can be controlled through regular exercise, proper nutrition, and a healthy lifestyle.

Sources:

2. https://www.everydayhealth.com/type-2-diabetes/diet/juicing-diabetes-it-good-idea/
3. https://health-diet.ru/base_of_food/sostav/
4. https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
5. https://vrachnadom-spb. ru/info/chto-mozgno-nelzya-pri-saharnom-diabete
6. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity
7. Russian Association of Endocrinologists. Clinical guidelines: type 1 diabetes mellitus in adults; 2019.
8. Federal Service for Supervision of Consumer Rights Protection and Human Welfare. RECOMMENDATIONS TO CITIZENS: About Sugar in Food, 2020
9. Federal Service for Supervision of Consumer Rights Protection and Human Welfare. “RECOMMENDATIONS TO CITIZENS: Principles of Proper Nutrition”, 2019

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what you can and cannot eat

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Type 2 diabetes diet

An important and fundamental aspect in the treatment of diabetes is proper nutrition. Diet allows you to maintain optimal blood sugar levels.

The main aspects of nutrition in type 2 diabetes are the maximum restriction of carbohydrates, fractional meals and a balanced diet. A diet for type 2 diabetes must necessarily include a meal with a value of 12 to 24 bread units (XE) (1 XE \u003d 10g of carbohydrates).
Therefore, it is important to know which foods can be consumed, and which are absolutely not. To do this, doctors recommend that all patients with diabetes keep a food diary with records of consumed XE.

What foods should not be eaten with diabetes?

In type 2 diabetes, foods with a high glycemic level should not be included in the diet. These are foods that quickly turn into glucose in the body and lead to a sharp jump in blood sugar – potatoes, chocolate, flour and bakery products, white rice, alcohol, etc.). You also need to limit dairy products containing lactose. The volume of these products should be reduced to 100 ml per day. It is an erroneous opinion that fruits and dried fruits do not contain sugar and can be eaten by diabetics in any quantity. Unfortunately, fructose, which is found in high amounts in fruits, especially bananas, pears and grapes, leads to insulin tolerance in cells. Therefore, fruits are limited in use.

What can you eat if you have type 2 diabetes?

Type 2 diabetic menu:

Breakfast (one meal of your choice):

• buckwheat porridge with strawberries,
• barley porridge with blackberries,
• millet porridge with blackcurrant,
• oatmeal with raspberries,
• steamed omelet (no more than 2 eggs),
• syrniki.

Lunch (one meal of your choice):

• soup: vegetable (puree soup is possible), chicken soup, lean beef meatball soup
• Beef with vegetables and grits;
• boiled chicken breast with grits
• fish fillet baked in the oven

Snack (one meal of your choice):

• cottage cheese
• cereal casserole (gross casserole)
• syrniki
• cottage cheese pancakes with berries
• Cabbage or vegetable salad with olive oil (do not use carrots), avocado salad

Dinner (one course of your choice):

• river fish with vegetables
• Marine lean white fish fillet
• turkey with permitted grits (*)
• rabbit with vegetables
• Lean beef or veal with vegetables

* allowed cereals – buckwheat, oatmeal, pearl barley, peas, beans.

Prescriptions for type 2 diabetes.

Barley soup with vegetables and meatballs

Ingredients:

• onion,
• cauliflower,
• barley – 2-3 tablespoons
• lean ground beef 100 gr
• vegetable oil
• salt, spices to taste

Preparation:

• wash and boil barley
• cut the onion into half rings, sauté in oil
• put meatballs from minced meat in a pot of boiling water, boil for 15 minutes
• add browned onion and cauliflower to the pan, cook until all products are cooked, add salt, spices to taste
• at the end of cooking put boiled barley and chopped garlic (optional).

Infuse for 10 minutes, serve with low-fat sour cream

! Rice is not recommended at all.

Type 2 diabetes is not a sentence.

There are plenty of delicious and easy meals to help you keep your blood sugar at the right level.