Being a type 2 diabetic does not imply that a person has to avoid tasty food. Veggies must constitute a central part of Vegetarian diet plan for type 2 diabetics. These are indeed tasty and filling. Healthy eating for diabetics is all about regulating their portion sizes and keeping a careful balance of nutrients.
Type 2 diabetic diet plan is all about low-carb diet. The best veggies for type 2 diabetes contain low GI score, high fiber, or more of nitrates that decrease blood pressure. Read this article to know about the best veggies important for type 2 diabetics.
Best veggies for type 2 diabetics
Consumption of a diversity of foods, like a blend of various veggies, might aid diabetics stay healthy together with enjoying a variety of meals.
Low-GI veggies
Diabetics must consume veggies having a low GI value to prevent blood sugar increases. Not all veggies are safe for diabetics as some may have a high GI score. Boiled potatoes, for instance, contains a GI of 78, which is very high.
The GI value of some well-accepted veggies are:
- Broccoli GI value is 10.
- Tomatoes value is 15.
- Boiled carrots with GI 41 and raw carrots GI 16.
- Frozen green peas value 39.
Moreover, low-GI veggies are safe for diabetic patients. These include:
- green beans
- artichoke
- cauliflower
- lettuce
- celery
- eggplant
- asparagus
- broccoli
- snow peas
- spinach
- peppers
High-nitrate content
Nitrates are natural compounds present in certain veggies. Consuming natural, nitrate-rich foods may help in lowering blood pressure. Individuals must opt for veggies having naturally high nitrate content. Some nitrate-rich veggies can be:
- lettuce
- beets and beet juice
- celery
- arugula
- rhubarb
Protein
Food contains protein aid in increasing the feeling of fullness for a long time. Also, they lower the urge of snacking between the meals. Veggies containing high-protein may include:
- mustard greens
- bok choy
- asparagus
- spinach
- Brussels sprouts
- Cauliflower
- broccoli
Fiber
Fiber must derive from natural foods and not supplements. This makes veggies an important part of a Vegetarian diet plan Indian. Fiber helps in decreasing constipation, lowers the levels of “bad” cholesterol, and helps in weight control.
The most recommended amount of fiber in a day is 25 grams for females and 38 grams for males. This advice differs as per overall health, body size, and similar factors. Fruits and veggies rich in fiber content can be:
- avocados
- carrots
- broccoli
- artichoke
- split peas
- beets
- Brussels sprouts
Why opt for veggies?
Good carbs deliver both energy and nutrition. And, this makes them a safe, effective, and nourishing food choice for diabetic patients. Low-to-moderate GI veggies like carrots have been seen to improve the sugar level after meal.
A good diabetes management involves higher veggie intake and a low carb diet. Any diabetic person must add in enough of fiber and protein in their meal plans. A lot of dark, leafy greens are a rich source of protein, fiber, and other important nutrients. Fiber helps in a good blood sugar control. Fruits, veggies, legumes, and nuts pack a high fiber content.
Moreover, veggies promote high healthy cholesterol and reduce blood pressure.
Consuming veggie diet for people with diabetes
Consuming a vegetarian or a vegan meal may be challenging for diabetics. Animal products usually contain mostly protein; however, vegans absolutely must evade animal products. A few protein-rich vegan alternatives can be:
- Almonds
- amaranth and quinoa
- lentils
- soy milk
- peas
- pumpkin seeds
- beans and chickpeas
- tofu and tempeh
- sprouted-grain bread
A vegetarian diabetic must consume a balanced diet. Whole grains, lentils, seeds, and nuts deliver enough protein and fewer calories. Read more to know: Diet chart for diabetic patient
Healthy diabetes diet
Cooking nourishing meals with veggies aids in managing the signs of diabetes. Any diet that combines numerous of the above constituents offers great nutrition. To keep meals healthy and delicious, diabetics must avoid excessive salt or pre-packaged components rich in sodium. Cautious calorie count is also helpful in blood sugar control. Too many calories may turn a healthy diet into a dangerous factor for too much weight gain and deteriorated insulin sensitivity.
Key to good health
Diabetic patients must concentrate upon a balanced, overall approach to nutrition. Veggies are full of nutrition, but they count as just one part of diabetes management. A healthcare provider or a diabetologist may offer a customized diabetes diet chart. And, this ensures that an individual with diabetes obtains a wide range of nutrients in balanced proportions.
