7 Low-Carb Veggies for a Diabetes-Friendly Diet

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:

Diabetes Diet: Is Cauliflower Good For Diabetics?

Cauliflower is a superfood with tons of nutrients and vitamins. Cauliflower in Hindi is known as Phool Gobi in India. Indians are using Cauliflower in different dishes. But for diabetics, it is not the same.

People with diabetes ask different questions about cauliflower-like, can diabetics eat Cauliflower? Is Cauliflower good for diabetics? How to eat Cauliflower for diabetes? What amount is the proper serving? Etc, which is evident because a diabetes diet is crucial.

Is Cauliflower Good For Diabetics?

Is Cauliflower good for diabetics? Yes, Cauliflower is excellent for diabetics. Due to the low glycemic index and low glycemic load, a diabetic can have this vegetable.  

Low glycemic load ensures that carbs present in Cauliflower get digested and released slowly in the bloodstream. This helps in managing the blood glucose level.

Read Also: Is Broccoli Good for Diabetics? Effect on Blood Glucose Level

Top Pick: Sweet Corn For Diabetes: Is Sweet Corn Good For Diabetes?

Cauliflower Glycemic Index:

What is the glycemic index of Cauliflower? The glycemic index of Cauliflower is exceptionally low as 10. Low glycemic indexes are generally recommended to diabetic patients. 

What is the glycemic load of Cauliflower? Again the glycemic load of cauliflower veggie is very low as 1.

The glycemic index and glycemic load of this vegetable are very low, which makes it the perfect match for a diabetic patient.

Can a Diabetic Eat Cauliflower?

Cauliflower for diabetes is tremendous and can add to their meal plan. People with diabetes should avoid high carb foods.

This carb will eventually be digested and raise the blood glucose level. In that context, Cauliflower is the best option for diabetes people. 

This veggie has a meager amount of carbs with a high amount of vitamins, nutrients, antioxidants, etc., present in a serving.

Diabetes people can eat this vegetable. But people are confused with, is Cauliflower good for diabetes?

How to eat Cauliflower for diabetics? 

Cauliflower in riced form is exceptionally good for diabetic patients to control the blood glucose level. People are loving Cauliflower in riced form and really enjoying it. Also, you can have the full benefits of the nutrients present in this incredible vegetable.

Find out the recipe for Cauliflower rice here.

According to the USDA, 5g of carbs are present in 1 cup of raw floret. Additionally, it provides you full of nutrients and vitamins, Vitamin C (51.6 mg, 57 per cent of the Daily Value) and folate (61mg, 15 per cent of the daily value).

Why Is Cauliflower Good for Diabetics? 

Indeed Cauliflower is the right choice for diabetics, and they can eat as much they want. If asked, Cauliflower is good for bad for diabetics? Cauliflower doesn’t harm a diabetes person. It is suitable for people with diabetes with lots of benefits.

Cauliflower has a high fiber content, which helps slow the release of nutrients in the bloodstream and regulates the blood glucose level. There are several benefits of Cauliflower for a diabetic patient.

Benefits of Cauliflower For Diabetes:

Rich in fiber content: 

Cauliflowers are rich in fiber. Fiber is beneficial for the overall health of diabetics. One cup of cauliflower contains 3 grams of fiber, which is 10 percent of the daily value.

Besides, fiber-rich vegetables like Cauliflower are linked with a lower risk of chronic diseases like diabetes, heart disease, and cancer.

Helps in better digestion and prevents constipation.

Excellent Source of Antioxidants:

Cauliflower is an exceptional source of antioxidants. These antioxidants protect the cells from harmful radicals and inflammations.  

Carotenoid and flavonoid antioxidants are present in Cauliflower, which acts as an anticancer agent and also reduces the risk of heart disease and other chronic diseases. 

Besides, Cauliflower contains vitamin C, which acts as an antioxidant. It is a well known anti-inflammatory agent and boosts the immune system.

Rich in Nutrients: 

One hundred twenty-eight grams or 1 cup of raw Cauliflower has a very rich amount of minerals and vitamins. In that serving, the vitamin C content is 77% of the daily need; Vitamin K content is 20% of the daily need, potassium is 9% of daily need, magnesium 8% of daily need content. 

Helps in Weight Loss:

Cauliflower has the property that helps in weight loss. It is low in calories, with only 25 calories per one cup. You can eat as much you want without any weight gain.

Besides, the fiber present in Cauliflower slows the digestion and gives the feeling of fullness. This results in a lower uptake of food throughout the day, which is an essential factor in weight control.

Alternative to Grains and legumes:

Cauliflower is an incredible veggie that can replace grains and legumes in a diabetic diet.

One Cauliflower cup contains 5 grams of carbs, comparatively nine times lower than a cup of rice, which contains 45 grams of carbs. That’s why Cauliflower is riced form that is incredible for diabetics.

The Bottom Line:

Cauliflower is a superfood. A diabetic must include this vegetable in their diet. They should replace rice and legumes with cauliflower rice. 

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Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness program or making any changes to your diet.

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Loaded Cauliflower

This is hands down the cauliflower we gobble down.  It is what you want when you only think you wanted a loaded baked potato or twice baked potato. It is comfort food.

FOODS THAT HEAL IN THIS RECIPE:

Cauliflower –  Called one of the worlds healthiest food as it contains an impressive array of nutrients.  Dr. Mercola lists 8 health benefits of cauliflower.  Helps fight cancer, boosts heart health and brain health, its anti-inflammatory, has detoxification support and digestive benefit, has antioxidants and phytonutrients galore. rich in vitamins and minerals (vitamin C.vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese). Adding to cauliflower’s appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking.

Onions – Onions have a variety of health benefits. The phytochemicals in onions help improve your immunity. They contain chromium, which assists in regulating blood sugar. Onions have been used to reduce inflammation and heal infections. Use the juice of an onion for relief from a bee sting. A powerful compound called quercetin in onions is known to play a significant role in preventing cancer. By using a low heat method to prepare onions in a soup, you can preserve the health benefits because the quercetin does not degrade. It simply transfers into the broth of the soup. So don’t throw away that broth! Drink it!   Onions scavenge free radicals, thereby reducing your risk of developing gastric ulcers. Those bright green tops of green onions are rich in Vitamin A, so use them, don’t throw them away.

Greek Yogurt – Unsweetened, full fat Greek yogurt is one of the healthiest yogurts that you could add to your diet as a diabetic as it’s very low in sugar and contains a very high amount of protein.   Rich in Vitamin D, it is protein-rich and stabilizes blood sugar while soothing inflammation.  It also reduces stress on the overall immune system. Pair this with some fresh berries and flaxseeds or sliced almonds for the perfect snack to help control your blood sugar levels. Substitute Greek yogurt for sour cream in all your recipes.

Loaded Cauliflower

• 1 large head cauliflower (5 cups)
• 4 oz. cream cheese
• ½ cup Greek yogurt
• ¼ cup minced green onions
• ¼ cup freshly grated Parmesan cheese
• 6 slices bacon, crispy and crumbled (divided)
• 1 cup sharp cheddar cheese, grated
• Dash of salt and pepper

1. Preheat oven to 350 degrees F.
2. Cook and crumble bacon (see note below).
3. Get your steamer ready. Prepare cauliflower by cutting out the stem/core from the cauliflower and break or cut into small pieces.
4. Place prepared cauliflower pieces into steam basket. Cook until very tender approximate 5-7 minutes. You should be able to put your fork in and remove it very easily. When done, move cauliflower from steamer to a mixing bowl. Mash with your potato masher. There may be small piece. It doesn’t have to be perfect.
5. Add to mashed cauliflower the cream cheese, Greek yogurt, Parmesan and stir until combined. Add green onion and ¾ of the crumbled bacon.
6. Spread evenly in a medium-sized glass casserole or baking dish (9 inch square). Sprinkle with cheddar cheese and the reserved bacon.
7. Bake 30 minutes, or until hot and bubbly.

Bacon – If you are doing the entire package then bake it in the oven! Forget about all the grease splatters on the stove. Lay bacon side by side on a cookie sheet. Bake in oven 400 degree oven 10 min per side. Perfect! Use six slices for this recipe and save the rest for your scrambled eggs! If you are only cooking 6 sliced I recommend cutting them into ½ inch pieces and cooking on the stovetop in your cast iron skillet. Less splatters and you get it perfectly crisp.
Cauliflower – Yes, you can put your cauliflower in water to cook it and have all the nutrients go into the water. Steaming is easy and better for you.

NUTRITIONAL INFO:
Calories 177 |Fat 14g |Carbs 6g |Fiber 2g |Sugar 1g |Protein 9g

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How Many Carbohydrates in Cauliflower? | Healthy Eating

By Erin Coleman, R.D., L.D. Updated December 12, 2018

The American Diabetes Association, or ADA, classifies cauliflower as a non-starchy vegetable. It’s low in calories and carbohydrates and an excellent addition to any healthy meal plan, including diabetic and low-carb diets. Although cauliflower does contain some carbohydrates, the amount of carbs is much lower than starchy vegetables, like corn, peas and potatoes.

Carbs in Cauliflower

According to the U.S. Department of Agriculture Nutrient Data Laboratory, 1 cup of raw or cooked cauliflower contains about 5 grams of carbohydrates. Cauliflower is rich in fiber, which is a type of carbohydrate. Of the 5 grams of carbs present in 1 cup of cauliflower, 2 of those grams of carbs are from fiber. This is good news when it comes to maintaining a healthy body weight and controlling your blood cholesterol levels.

Considerations for Diabetics

You generally don’t have to limit cauliflower when adding it to a diabetic meal plan. People with diabetes typically need to limit their carbohydrate intake to about 45 to 60 grams per meal, according to the American Diabetes Association. The ADA also notes that since many of the carbs in cauliflower are from fiber, you may not need to count them in a diabetic meal plan unless you eat more than 1 cup of cauliflower at a time.

Cauliflower vs. Starchy Vegetables

Cauliflower and other non-starchy vegetable like salad greens, broccoli, celery, tomatoes and cucumbers contain fewer carbs — about 5 grams per serving — and calories than starchy vegetables. The University of Illinois reports that most starchy vegetables like potatoes, winter squash, corn and peas contain about 15 grams of carbs and 80 calories per serving. In comparison, 1 cup of raw cauliflower provides about 27 calories, according to the U.S. Department of Agriculture.

Low-Carb Serving Suggestions

Cauliflower is an excellent roasting vegetable; try drizzling it with olive oil, roasting it until it’s crispy, and tossing it with lemon and parmesan for a side that complements most chicken and fish dishes. For a spicier side, try curried sautéed cauliflower. Cauliflower is also a nice addition to virtually any vegetable stir-fry. A delicious vegetarian stir-fry pairs cauliflower with green beans, tofu, and ginger; it also goes well with carrots, edamame, and garlic. Chickpea stew with cauliflower is a hearty cold-weather option. One of the easiest ways to enjoy cauliflower is as a healthy snack — after washing the vegetable and breaking it up into bite-sized pieces, pair it with your favorite hummus or a protein-packed yogurt dip.

Cauliflower, leek & fennel soup

Servings: 6 people
Carbohydrate Serves: 1 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)

Are you one to shun brocoli’s pale cousin? Maybe you just need a delicious gestational diabetes friendly recipe like this to help you fall in love with the humble cauliflower. Make a double batch of this and freeze half. I think you’ll like it. (Main carbohydrate containing ingredients are listed in bold.)

Ingredients

• 2 tablespoons light olive oil
• 1 ½ leeks trimmed and sliced
• 1 large fennel bulb, trimmed and sliced (keep the feathery leaves for garnish)
• 1 small head of cauliflower, broken into individual florets (little trees)
• 400g/ 1 pound of potatoes, peeled, diced
• 4 cups salt reduced vegetable stock
• 2 bay leaves
• 3 sprigs of fresh tarragon (or 1 teaspoon of dried tarragon)
• 1 teaspoon caraway seeds
• Garlic chives or chives to serve

Heat the oil in a large saucepan over a low heat. Add leek and fennel. Stir well, cover and cook on a low heat for about 10 minutes until all ingredients have softened. (I won’t lie to you. Cooking leeks with this amount of oil can be a challenge. Keep the heat low and put the lid on to retain moisture if leek is getting browning.)

Add cauliflower florets and potato to the pan and cook for another 5 minutes.

Pour in the stock and add bay leaves, tarragon and caraway seeds and bring to the boil. Partially cover and simmer for around 15 minutes or until the cauliflower and potato is soft. Remove from heat and take out bay leaves and sprigs of tarragon.

Remove about a cup and a half of the liquid and set aside. Let the vegetables cool slightly then blend in a food processor or with a hand-held blender until smooth and creamy. Add small amounts of the stock back in if your soup is too thick.

Season with salt and pepper. Serve topped with chopped chives, tarragon or fennel leaves.

Tip: This soup could be either a 1 carbohydrate serve snack or serve with some toasted wholegrain bread or a low GI roll to increase the carbs.

Variations: Stir in some low fat milk or thickened cream.

Low-Carb, Diabetes-Friendly, Couliflower Hummus Recipe

This hummus is super-healthy and very low in carbs. You’d never imagine it is grain-free, making it the perfect snack when you need a little boost. It’s very delicious!

Yield: 6 Servings (3/4 Cup per Serving)

Total Time: 25 Minutes

Prep Time: 10 Minutes

Cook Time: 15 Minutes

Ingredients

• 3 cups raw cauliflower florets
• 2 tablespoons avocado oil
• 2 tablespoons water
• 3 whole garlic cloves
• ½ teaspoon salt
• 3 tablespoons extra virgin olive oil
• 2 raw garlic cloves, crushed
• 3 tablespoons lemon juice
• 1 ½ tablespoons Tahini paste
• ¾ teaspoon kosher salt
• Extra virgin olive oil and smoked paprika to serve

Directions

In a microwave-safe dish, combine cauliflower, avocado oil, water, 3 cloves garlic, and half a teaspoon of sea salt. Microwave the mixture for about 15 minutes or until dark.

Transfer to a blender and blend until smooth; add in olive oil, 2 raw garlic cloves, lemon juice, tahini paste, and salt; blend until very smooth. Adjust seasoning and serve the hummus in a bowl.

Drizzle with more extra virgin olive oil and sprinkle with paprika. To enjoy, dip with celery sticks, sliced apples, or other veggies.

Nutritional information per serving:

Calories: 141; Total Fat: 14 g; Carbs: 3.5g; Dietary Fiber: 1.7 g; Sugars: 1.1 g; Protein: 2 g; Cholesterol: 12 mg; Sodium: 72 mg

Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.

DAR -0085 RevA 06/2019

Pasta Substitutes Available for People With Diabetes

There’s so much to love about pasta: The noodles can take on any flavor and give a sense of savory satiety. But pasta is packed with carbohydrates, which, when eaten in excess, can increase inflammation, cause weight gain, and raise blood sugar – especially in patients with diabetes .

Daniel Sambraus / Photographer’s Choice / Getty Images 

If you have diabetes, you can still enjoy pasta—just be sure to keep an eye on your portions and go for whole wheat, which will increase your fiber, vitamins, minerals and reduce any resulting blood sugar spike (when compared to white pasta). On the other hand, there are plenty of healthy pasta substitutes, if you’re willing to think outside the box.

Chickpea pasta, for example, is higher in protein than white pasta and is gluten-free. There are plenty of pasta alternatives on the market today—you can also make your own ‘mock’ pasta by using different types of vegetables. Here are the latest options in the wide world of pasta. 

Whole Wheat, Fortified, or Gluten-Free

Sian Irvine/Dorling Kindersley/Getty Images

Surprisingly similar in texture to al dente white pasta, a 1/3 cup serving of cooked whole wheat pasta has three times the fiber as white pasta, making it a better option for glucose control.    

Fortified pasta varieties are another alternative to white pasta. These types of pasta have been modified by adding a flour blend that includes egg whites and legumes for more protein; barley and oats for increased fiber; and flaxseed for healthy omega-3 fats.

These forms contain more protein and more fiber in the same amount of calories as regular pasta. The higher protein and fiber content are both helpful for diabetic glucose control. 

Lastly, gluten-free varieties are available in most supermarkets, such as pasta made with chickpeas (Banza) or other varieties made with brown rice, lentils, and quinoa.  

Remember that when eating any kind of pasta or starch, you always should read the label and follow the suggested serving size.

Ancient Whole Grains

Natasa Mandic/Stocksy United

Ancient whole grains can make a great alternative to traditional pasta. They may not resemble the appearance of pasta, but they fulfill the heartiness of pasta and take on the flavor of sauces while adding a huge nutritional punch.

More common grains, such as quinoa, have gained popularity in recent years. And less common ones in the American diet are appearing in recipes, such as farro, freekeh, and sorghum which are rich in fiber, protein, vitamins, and minerals.

When cooked in chicken, beef or vegetable stock instead of plain water, they can be a very flavorful pasta alternative. Serve them as a side dish with fish or chicken, or top with another protein, such as egg or tofu, plus vegetables, and sauce. Or make grain-based salads—remember to keep your portions in check for best blood sugar control.  

Spaghetti Squash

LauriPatterson / Getty Images

Spaghetti squash is often used as a substitute for pasta. It has a mild, slightly sweet flavor that is perfect for tomato-based sauces. When cooked, its flesh becomes stringy, resembling the look of spaghetti, meaning it can be easily subbed in as a lower-carbohydrate, more ​nutrient-dense version of traditional pasta dishes.

Another benefit of this swap is that when compared to traditional pasta, you can eat a large volume for the same amount of carbohydrates. In fact, 1 1/2 cups cooked, shredded spaghetti squash is equal in carbs to 1/3 cup of cooked pasta. 

Veggie Spirals and Ribbons

Georgia Glynn Smith/Photolibrary/Getty Images

Use a vegetable peeler to produce spirals or ribbons of non-starchy vegetables to use in place of pasta. Some good options to try include zucchini, yellow summer squash, carrots, eggplant, peppers, and cabbage. Steam the ribbons for a similar mouthfeel to regular pasta. Enjoy a serving size of 1 1/2 cups of cooked veggie ribbons for only 15 grams of carbs.

90,000 Cauliflower casserole. 100 recipes for diabetes. Tasty, healthy, soulful, healthy

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90,000 12 useful facts about different types of cabbage

“One hundred clothes and all without fasteners. “As such, there is no mystery in this product, but there is a lot of benefits and variety. I want to emphasize this, thereby increasing the number of cabbage dishes in your kitchen.

The following types of cabbage are distinguished:

• Cabbage (white, red)
• Color and Romanesco
• Portuguese (cabbage variety with a strong aroma)
• Brussels
• Kohlrabi
• Broccoli
• Calais or Gruncol
• Savoy

12 facts about cabbage:

Cabbage contains a lot of vitamin C and protein, as well as calcium, potassium, phosphorus, magnesium and sodium, iron.

Brussels sprouts outwardly resembles a mini-version of white cabbage, but it grows on branchy bushes of 20-100 pieces. It has diuretic, choleretic and laxative properties, as well as anti-inflammatory effect.

Cabbage is the number one product for weight loss, although you can’t talk about it directly, because the process of losing weight depends on the amount of consumed and expended calories. And yet, if you increase the consumption of cabbage, replacing it with potatoes, white rice, and in some places even flour (more on that below), you will certainly win.

In the fall, try to eat more colorful food, and the seasonal blues will pass you by! By the way, did you know that cauliflower really comes in different colors, not just white?

Remember that cabbage causes gas production. Heat treatment of the vegetable will help to cope with this problem.

Cauliflower puree is an excellent substitute for mashed potatoes. They taste similar, and the glycemic index of cabbage puree is significantly lower.

Use different types of cabbage, not just white cabbage and cauliflower. Remember broccoli, try savoy cabbage, Brussels sprouts, kohlrabi cabbage. By the way, on our website there is a wonderful recipe for kohlrabi with almonds.

As you know, when heated, vitamin C is destroyed. Eat raw cabbage more often (for example, in salads or in shawarma).

Use minimal heat treatment – blanching (short-term immersion of the vegetable in boiling water) and steam cooking.

The maximum amount of vitamin C is retained in sauerkraut.

With cauliflower dough you can make pizza.

Top up your recipe box: you can make cream soups, cabbage rolls, cutlets and many other dishes from cabbage.

Nutritional value per 100 g:

Cauliflower

proteins – 2.0 g, fats – 0.1 g, carbohydrates – 5.3 g, energy value – 25 kcal

White cabbage

proteins – 1.4 g, fats – 0.1 g, carbohydrates – 5.6 g, energy value – 24 kcal

Broccoli

proteins – 2.8 g, fats – 0.4 g, carbohydrates – 6.6 g, energy value – 34 kcal

Kohlrabi

proteins – 1. 7 g, fats – 0.1 g, carbohydrates – 6.2 g, energy value – 27 kcal

Savoy cabbage

proteins – 2.0 g, fats – 0.1 g, carbohydrates – 6.1 g, energy value – 27 kcal

90,000 Broccoli – a cure for diabetes and cancer

The damage caused to the heart and blood vessels by diabetes is not irreversible.To restore their health, you need to include broccoli in the diet, British scientists advise.

Diabetes is known to increase the likelihood of developing cardiovascular disease by a factor of five, since blood vessels are severely affected by elevated blood glucose levels. The substance sulforaphane in broccoli stimulates the body to produce enzymes that protect the circulatory system and reduce the number of molecules that destroy vascular cells, according to the University of Warwick.

Sulforaphane is also present in other cruciferous plants, but broccoli is the absolute leader in its content.

In a kind of race for the title of leader in the content of nutrients, broccoli overtakes color by the presence of proteins and mineral salts – 1.5 times, vitamin C – 2, and carotene (provitamin A) – 40 times.

Why is there a cabbage family! Green broccoli is richer in vitamin C than orange oranges. In terms of the content of provitamin A (carotenoids), these green inflorescences catch up with carrots and pumpkins, leaving far behind other vegetables and fruits.Broccoli is distinguished by a high content of antiulcer vitamin U, second only to asparagus. Also, this cabbage is one of the richest sources of B vitamins and calcium.

A medium-sized broccoli inflorescence contains about 300 mg of vitamin C and almost half the daily intake of β-carotene, which is necessary for everyone, large amounts of potassium, selenium and sulforaphane. Therefore, some doctors recommend including this type of cabbage in the menu when treating radiation sickness. Animal tests have shown that sulforaphane stops the development of breast cancer. In a study by Canadian and American doctors, men with prostate cancer and experimentally consuming broccoli dishes at least twice a day were able to stop tumor growth. And studies in Japan have shown that sulforaphane stops the growth of skin cancer cells (melanoma).

Recent scientific studies have also shown that concentrated broccoli sprout juice almost halves the risk of bladder cancer.The level of the body’s defense against this disease is increased by 50%. None of the pharmaceuticals are so effective.

Do you want to stabilize blood pressure, prevent the development of atherosclerosis and the onset of premature aging? Feel free to include broccoli dishes in your regular diet. Freshly squeezed juice of this cabbage is also very useful. To strengthen the immune system and not be afraid of colds, you need to drink a glass of fresh broccoli juice daily.

Broccoli is eaten raw in salads, fried, stewed, boiled, used in soups, omelets, casseroles, even toasts and pizza. Its inflorescences freeze perfectly and are unusually tasty pickled.

Is it possible with diabetes sauerkraut, cauliflower, Brussels sprouts, seaweed

The question of whether it is possible to eat cabbage with diabetes, cabbage, is often asked to doctors by people who suffer from this disease. Meanwhile, it is included in the list of the most important food for those who have problems associated with metabolic disorders. Even ancient Greek doctors described the beneficial properties of this vegetable in their treatises, and since then it has become one of the favorite and most popular vegetables around the world.Many varieties of cabbage have been bred, so unlike each other, and all of them can be eaten with diabetes mellitus.

Is it possible to eat sauerkraut with diabetes

Our traditional dish and salad has always been cabbage, sauerkraut in jars with the addition of salt and carrots. It should be said that such cabbage can be eaten with diabetes, and moreover, it is recommended precisely for those who have metabolic disorders.

In the process of fermentation, the sugar contained in this vegetable turns into lactic acid, which preserves the cabbage and makes it crispy, and also preserves all the vitamins.Needless to say, 5 times more vitamin C is stored in sauerkraut until spring than in the same fresh ones. Lactic acid stabilizes the microflora of the gastrointestinal tract and the excretion of cholesterol. With diabetes, you can eat both cabbage and drink its brine, which helps cleanse the intestines of accumulated toxins.

Is it possible to eat cauliflower with diabetes

It should be said that cauliflower differs from white cabbage not only in shape and taste, but also in unique beneficial properties. It contains vegetable protein, like nuts, which promotes metabolism.It is imperative and possible to eat cauliflower with diabetes, because people with this disease have impaired protein metabolism, and this vegetable helps to establish it.

Can broccoli cabbage be used for diabetes

Another popular type of cabbage that can be eaten with diabetes mellitus is broccoli. In addition to protein, it contains alcohols that are able to maintain glycemic levels in people with diabetes. Therefore, eat it with pleasure – boiled, baked and stewed.

Is it possible for diabetes with Brussels sprouts

Small heads of cabbage, exact copies of white cabbage, surpass many types of this vegetable in their useful properties.They contain a concentrated amount of vitamins and minerals, as well as substances that are used in the treatment of the pancreas. Therefore, without any doubt, cabbage can be used for diabetes, and Brussels sprouts are also an excellent side dish for meat and fish.

Is it possible with diabetes mellitus

It is even impossible to describe all the benefits of seaweed, it is rich not only in iodine, but also in calcium, which is so much in it that you can not drink milk – it is enough to eat 50 grams of kelp a day.And besides this, seaweed contains nickel and cobalt, which are necessary in the treatment of the thyroid gland, so it is imperative to include this product in the diet. Kelp with a slice of black bread is especially tasty, and if it is slightly dry, we know how to make stale bread soft in a couple of minutes.

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90,000 Diabetes Meals Dos and Don’ts

Diabetic Snacks

Like desserts, diabetic snacks should not be part of the daily diet.But, if you’re really hungry in between meals, then you can grab some cheese, olives, eggs, or other healthy snacks in our keto snack guide.

2. How do different components affect blood sugar levels?

Foods approved for diabetes are sources of essential nutrients (macronutrients): carbohydrates, proteins and fats. Many foods are not 100% just one macronutrient, but a combination of two or three, such as nuts, seeds, or yogurt.But how does each macronutrient affect blood sugar?

Carbohydrates in Diabetes

Of all the macronutrients, carbohydrates raise blood sugar the most – especially in people with diabetes. This is why, the American Diabetes Association announced that regardless of your eating habits, reducing your carbohydrate intake will normalize your blood sugar. The most dangerous carbohydrates are starches and sugars, as they dramatically raise blood sugar levels:

Starches: are long chains of sugar units tied together

Examples: grains, rice, pasta, potatoes, peas, corn

Sugars : These are two parts of glucose molecules (or other molecules) that are linked together.

Examples: fruits, milk, table sugar, honey

Once consumed, carbohydrates are broken down into individual sugar units in the gastrointestinal tract and absorbed into blood flow.This provokes a sharp jump in blood sugar. As a result, eating starchy foods such as rice and bread can raise blood sugar levels in the same way as sugary foods.

Fiber is a type of carbohydrate found in plant foods that is not digested or absorbed into the bloodstream. Natural fiber does not increase blood sugar levels. The digestible, non-fiber portion of the carbohydrate is called “net carbohydrate” and is calculated by subtracting fiber from the total carbohydrate in the food.

For example, if you eat a third of a cup of white rice, which has about 15 grams of carbohydrates and zero fiber, your body absorbs all the carbohydrates, resulting in a spike in blood sugar. In contrast, 3 cups of chopped cauliflower also contains about 15 grams of carbohydrates, including 7 grams of fiber.

If you eat cauliflower, you only get 8 grams of net carbs, and blood sugar will rise much more slowly due to the low net carbs and the slowing effect of fiber intake.Plus, 3 cups of chopped cauliflower is more than you can eat in one go, reducing your serving will further reduce your net carbs. The implication is that eating fiber in diabetes will help you avoid spikes in blood sugar.

Proteins in Diabetes

Just as carbohydrates are made up of chains of sugar (glucose) molecules, protein in food is made up of linked chains of individual units called amino acids. As a result of digestion, these chains are broken down into amino acids, which are absorbed into the bloodstream.

Although the response is different from person to person, eating a moderate amount of protein per meal for diabetes mellitus tends to have little effect on blood sugar in people with type 2 diabetes.

However, in people with type 1 or type 2 diabetes who have problems with insulin production, moderate to high protein intake can raise blood sugar, glucose levels rise more slowly than after consuming carbohydrates.

Diabetes fats

Natural fats have little effect on blood sugar levels.Fats decrease the rate at which carbohydrate foods are digested and absorbed by the body. This helps prevent spikes in blood sugar, as long as the amount of carbohydrates consumed remains low.

Studies in people with type 1 diabetes have shown that eating foods high in fat and carbohydrates prolongs the time that blood sugar remains elevated. This is one of the reasons why you should avoid eating foods rich in both fat and carbohydrates.

3. How many carbohydrates can you eat daily if you have diabetes?

The less carbohydrates you consume in diabetes mellitus, the better, however, it is necessary to take into account the individual characteristics of the organism. For example, you and your friend may have the same type of diabetes, but after eating the same meals, your blood sugar may be higher or lower than your friend’s.

Monitor your blood sugar

If you consume the minimum amount of net carbohydrates in diabetes mellitus (less than 10 g per meal), then blood sugar will remain normal.If you want to experiment with foods that are slightly higher in carbohydrates, be sure to check your blood sugar. Try to measure your blood glucose before meals and then 1 and 2 hours after meals. Keep a log of your blood sugar reading by recording what you ate and adjust your carbohydrate intake as needed based on your results.

4. Diabetes Nutrition Plan: Nothing Easier

To maintain a stable blood sugar level, you need to: eat enough protein, add healthy fats to the diet, reduce the amount of carbohydrates eaten.

Start With Adequate Protein

Protein is important for keeping muscles in good shape, preventing bone loss, and helping to control appetite. Be sure to include protein in every meal, about 85-170 grams of meat, poultry, fish, tofu, or 3-6 eggs.

Eat healthy fats for diabetes

Fat is a macronutrient that has little or no effect on blood sugar, adds a rich flavor and aroma to meals, and provides most of the energy needs on a low-carb diet for people with diabetes.Choose natural sources of fat with minimal processing.

How many carbohydrates can be consumed with diabetes

With diabetes, it is important not only how much carbohydrates you consume per day; the amount of carbohydrates you eat with one serving is important because it can affect your blood sugar levels over the course of several hours. Aim for approximately the same amount of net carbs (10 grams or less) for each meal, rather than eating most of the carbs in one go.

5.

Conclusion

An effective diabetes diet does not have to be complicated; meals can be simple to prepare, delicious, and varied.

Eating only low-carb keto foods can help you overcome type 2 diabetes or achieve blood sugar control in type 1 diabetes.

What properties of cauliflower are important to remember?

Fruits and vegetables are known to be the richest in nutrients and have a bright color.However, don’t skip white or colorless foods. Nutritionists do not recommend excluding such a white vegetable as cauliflower from the diet, since it contains a large amount of nutrients, including antioxidants, phytonutrients, fiber, B vitamins, etc.

As a reminder, cauliflower is ranked 20th among foods with a high index of vitamins, minerals and nutrients (ANDI – Aggregate Nutrient Density Index). This means that it provides the human body with a large amount of nutrients and at the same time is relatively low in calories.

Cauliflower contains antioxidants that protect cells from free radical damage, which is the cause of many diseases. Recall that antioxidants are substances that can prevent or delay cell damage and aging. One of them is indole-3-carbinol, which is also found in other cruciferous vegetables such as cabbage, Brussels sprouts, broccoli, etc. This antioxidant can reduce the risk of breast and reproductive cancer in both women and men (Jasmin Ilkay, 2009).

In addition, indole-3-carbinol improves the detoxification of the body, neutralizes various carcinogenic substances by activating liver enzymes, is able to normalize the level of female sex hormones (estrogen), inhibits the growth of tumor cells infected with human papillomavirus, and also reduces the risk of developing atherosclerosis, normalizing the level cholesterol and low density lipoprotein.

As evidenced by the results of a number of studies over the past 30 years, the consumption of cruciferous vegetables is associated with a decrease in the risk of developing cancer.This effect is associated with the presence in such vegetables of a sulfur-containing compound – sulforaphane. Additional research suggests that sulforaphane contributes to developmental delay or inhibits the formation of malignant neoplasms (Densie Webb, 2011).

Due to the high content of vitamin K in cauliflower, it is important to add such a vegetable to the daily diet for people with diabetes mellitus, since vitamin K plays an important role in the regulation of blood glucose levels.

The fiber and water found in cauliflower help maintain the health of the digestive tract, including constipation, colitis and hemorrhoids, as well as improve the elimination of toxic substances from the body.Recent studies have shown that dietary fiber plays an important role in regulating immune system functions and may help reduce inflammation and even reduce the risk of heart disease, diabetes, colon cancer and obesity.

According to the University of Kentucky, USA, high fiber intake is associated with a significant reduction in the risk of coronary heart disease, stroke, hypertension and certain gastrointestinal diseases. In the course of the study, scientists found that increasing the intake of foods rich in fiber helps to normalize blood pressure and levels of cholesterol, insulin and body mass index in obese individuals.

Choline (vitamin B ₄ ), found in cauliflower, is an essential nutrient involved in brain processes (sleep, memory, etc.). It contributes to maintaining the health of the brain during aging and eliminating negative changes in brain cells that can lead to memory loss.Choline helps maintain the structure of cell membranes and is actively involved in the transmission of nerve impulses to cells. The US Institute of Medicine recommends that the daily allowance for choline is 550 mg for men and 425 mg for women.

It’s worth noting that high-fiber foods such as cauliflower can increase your risk of bloating and flatulence. In addition, patients taking blood thinners should be consulted before consuming cauliflower, as the vitamin K found in cabbage plays an important role in the blood clotting process.

Based on materials from www.medicalnewstoday.com

Nutrition for diabetes

Diabetes mellitus is associated with metabolic disorders, it is based on insufficient absorption of glucose by the body. Type 2 diabetes often occurs against a background of obesity .

In diabetes mellitus, the patient’s nutrition plays an important role. For mild type 2 diabetes, dietary nutrition is the main treatment. For moderate and severe diabetes , diet should be combined with taking anti-hypoglycemic drugs or insulin .In type I diabetes mellitus, the occurrence of which is associated with the death of beta cells of the pancreas and insulin deficiency, the main method of treatment is insulin replacement therapy. Compliance with the regimen and dietary nutrition in type I diabetes mellitus are auxiliary.

What is a “unit of bread”?

What is the rate of carbohydrate-containing foods per day should be consumed by patients with diabetes mellitus? All carbohydrate-containing foods differ significantly in their physical properties, composition, and calorie content. It is impossible to measure all these important parameters of food in any one familiar home way – with the help of a spoon or glass. It is no less difficult to determine the required amount of the daily norm of products without special knowledge and without seeing the guidelines that are clear to oneself. To facilitate the task, nutritionists introduced a conditional concept used for diabetics – the unit of bread.

The unit of bread is a kind of “measuring spoon” for calculating carbohydrates. Regardless of the type and quantity of the product, be it bread or an apple, one bread unit contains 12-15 grams of digestible carbohydrates.It raises blood sugar levels by the same amount – 2.8 mmol / L – and requires 2 units of insulin to be absorbed by the body.

The bread unit was introduced specifically for diabetic patients receiving insulin. Indeed, it is very important for them to observe the daily daily intake of carbohydrates corresponding to the injected insulin. Otherwise, they may experience an increase or decrease in blood sugar – hyper or hypoglycemia. Thanks to the introduction of the concept of a bread unit, patients with diabetes mellitus were able to correctly compose a menu, competently replacing some carbohydrate-containing foods with others.

So for example, 1 bread unit corresponds to 25-30 grams of white or brown bread, or 1/2 cup of buckwheat or oatmeal, or 1 medium-sized apple, or 2 pieces of prunes, etc.

The human body should receive about 18-25 grain units per day. It is advisable to distribute them into six meals: breakfast, lunch and dinner for 3-5 bread units, at mid-morning snacks – 1-2 bread units. Most of the carbohydrate foods should be in the first half of the day.

What cannot be eaten in diabetes and how to correctly determine the required rate of carbohydrate-containing foods? To answer all these questions, a diabetic patient needs to complete the appropriate training in special schools for diabetics.

Principles of Health Nutrition

The diet must be physiologically literate:

• The amount of energy in food should be equal to the energy needs of the patient.

• The amount of proteins, fats, carbohydrates must be balanced.

• Food intake during the day – 5-6 times.

For overweight diabetics, in order to increase the feeling of fullness, it is necessary to include in the diet such vegetables as fresh and sauerkraut, lettuce, spinach, green peas, cucumbers, tomatoes. To improve the function of the liver , which is significantly affected by diabetes, it is necessary to introduce into the diet products containing lipotropic factors (cottage cheese, soy, oatmeal, etc.)), as well as limit the diet of meat, fish broths and fried foods.

There are several options for diets for patients with diabetes mellitus, but almost at home you can use one (diet 9), which can be easily adapted to the treatment of any patient, excluding or adding individual dishes or foods.

It is allowed to include in the diet:

• Bread and bakery products – mainly black bread (200-350 grams per day, as directed by doctor ).

• Soups with vegetable broth, weak meat and fish broth with a small amount of vegetables (1-2 times a week).

• Meat and poultry dishes (beef, veal, lean pork, turkey, rabbit in boiled or aspicated form).

• Fish dishes, mostly low-fat (pike perch, cod, pike, navaga, carp, etc. in boiled or aspicated form).

• Dishes and side dishes of vegetables (leafy greens, cabbage (white, cauliflower), lettuce, rutabagas, radishes, cucumbers, zucchini, potatoes, beets, carrots) in boiled, raw and baked form.

• Dishes and side dishes from cereals , legumes, pasta (in limited quantities, occasionally, while reducing the amount of bread in the diet).

• Egg dishes (no more than 2 pieces per day in the form of an omelet or soft-boiled, as well as for adding to other dishes).

• Sour and sweet-sour varieties of fruits and berries (Antonov apples, lemons, oranges, red currants, cranberries and others) up to 200 grams per day raw, in the form of compotes on xylitol or sorbitol.With the permission of the doctor, you can use sweet dishes and specially prepared diabetic products.

• Milk – with the permission of a doctor, kefir, yogurt (only 1-2 glasses per day), cottage cheese (50-200 grams per day) in natural form or in the form of curds, cheese cakes and puddings.

• Mild sauces based on vegetable broth with vinegar, tomato puree, roots, as well as dairy sauces.

• Tea with milk, weak coffee, tomato juice, fruit and berry juices (total liquid with soup up to 5 glasses a day).

• Butter, vegetable oil (only 40 grams per day in free form and for cooking).

Nutrition of a diabetic patient should be rich in vitamins , therefore it is useful to introduce brewer’s and baker’s yeast, rosehip broth into the diet.