Diabetes is one of the most common diseases in India, with more than 70% suffering from it. According to a health report shared by World Health Organization (WHO), diabetes kills 1.6 million people every year worldwide. Diabetes is a metabolic disorder where the body cannot regulate blood sugar levels. This causes an excessive amount of glucose in the blood, which in turn leads to high blood pressure and heart disease. It is caused by a combination of genetic factors, obesity, an unhealthy diet, lack of physical activity, and various other reasons.
But the good news is you can manage this metabolic disorder with a good diabetes reversal diet plan, and exercise. If you’re a diabetic patient, you may be wondering what is the best diet for you. Experts suggest that green vegetables are the best food for a diabetic patient. But again there are few vegetables that can increase your blood sugar level. With this article, you will get to know a list of the 15 best vegetables for diabetics India that can help manage diabetes better.
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Benefits of Eating Vegetables In Diabetes
There are numerous benefits of eating vegetables for diabetes. Such as-
- They are high in fiber and full of nutrients that regulate your blood sugar levels.
- They are low in calories that can promote weight loss.
- Eating vegetables can also reduce the risk of heart disease, and stroke.
- A diet high in vegetables can help prevent type 2 diabetes and its health-related complications.
- The nutrients present in vegetables can even reduce the risk of developing diabetes and some types of cancers.
Best Vegetables For Diabetic Patients In India
4. Lady Finger
5. Bitter Gourd
It is one of those foods that balance blood sugar levels. Broccoli belongs to the cruciferous vegetable family which is rich in vitamin K and folate. It contains Vitamin C and potassium that helps to maintain blood sugar levels. Studies show that eating broccoli sprouts can reduce glucose in your blood by 10 percent.t. The phytonutrients present in broccoli can reduce the risk of cancer and heart disease in the human body. One cup of broccoli contains 24.3 calories and 4.7 grams of carbs along with the goodness of fibers and other healthy nutrients that is good for diabetes.
Lettuce is a vegetable that is not only high in fiber but also has low calories and fat. This would make it a perfect food for someone with diabetes. Lettuce is a recommended diet for diabetics as it helps in lowering the blood sugar level and also improves insulin sensitivity. Lettuce is rich in folate, vitamin A, and vitamin K. All these nutrients are essential for a healthy heart and for regulating blood sugar levels. Always choose dark color lettuce as it contains all essential micronutrients to control diabetes.
Having a bite of cucumber can keep you hydrated and reduce your hunger. These high-water vegetables are known as the best vegetables to lower blood sugar. Cucumbers are low-calorie, low-sugar, and non-starchy vegetables. And is also an excellent source of vitamin K and other antioxidants. This healthy vegetable was used in traditional medicine for centuries to treat chronic disorders. It contains a substance called cucurbitacin E or cucurbitacin B which can lower blood sugar levels in people with type 2 diabetes by reducing insulin resistance.
Lady finger is a small tuberous root vegetable native to Asia. Ladyfingers or okra contains high amounts of fiber, vitamins, minerals, and antioxidants. Myricetin compound found in a lady’s finger can absorb glucose present in cells. Ladyfingers are also a great source of dietary fiber. Vitamin C present in a ladyfinger can boost the metabolism rate. This superfood is also a heart healthy diabetic diet as it controls bad cholesterol which causes heart disease. You can consume ladyfingers as a delicious gravy or stir-fried.
5. Bitter Gourd
Bitter gourd is a tropical vine native to India and Southeast Asia. It has been cultivated since ancient times for its medicinal properties. Some people don’t like the bitter taste of the fruit which is due to its high content of tannins and polyphenols (antioxidants). It contains many nutrients such as Vitamin C, calcium, potassium, and iron. Bitter gourds have a special compound Polypeptide – P which acts like insulin and brings glucose into the cells to produce energy. They are known to reduce cholesterol levels, lower blood pressure and even prevent cancer. One glass of bitter gourd juice is a great food choice for diabetic patients.
Radish is a root vegetable that has many health benefits. One of the most popular benefits of eating radish in diabetes is its ability to help in sugar control. Radishes are high in vitamin C and beta-carotene, both of which are great for blood flow and circulation. Beta-carotene is also known to reduce inflammation, which helps prevent diabetes and heart disease. And that is why radishes are known as the best vegetables for prediabetes. They are also rich in fiber content, which can help reduce blood sugar levels. It slows down the breakdown and absorption of carbohydrates from the gut into the bloodstream. You can eat them raw or make a quick snack by sauteing them in olive oil and adding salt and pepper.
Green beans are the most healthy foods for diabetics patient. Adding beans to your daily diet can help slow down the release of sugar into the bloodstream. They are a good source of soluble fiber and also have a low glycemic index. They can be eaten without worrying about a spike in blood sugar levels. Green beans can also improve your body’s sensitivity to insulin. You can add beans to soup, and salads or even eat them as a tasty side dish.
Many people are not aware of the fact that spinach is very healthy for people with diabetes. It is rich in magnesium which can lower blood sugar levels and regulates insulin production. Spinach is high in fiber and low in calories, making it a perfect food to add to diabetic weight loss meal plan. It is also loaded with Vitamin A, C, K, B complex, Folate, Iron, Manganese, Copper, Zinc, and Vitamin D.
Eating cauliflower is not only good for diabetes but it also has many health benefits. Cauliflower is high in Vitamin C, Vitamin K, and Folate. It is also a great source of dietary fiber and omega-3 fatty acids. All these nutrients promote heart health reduce inflammation and help prevent cancer. If you have diabetes then eating cauliflower can lower your blood sugar levels and improve your insulin sensitivity.
Mushrooms contain a lot of fiber and have a low glycemic index. This means that they help in sugar control which is the main cause of diabetes. Eating mushrooms can also reduce the risk of obesity, cardiovascular diseases, and even certain cancers. Though mushrooms are a food delicacy today throughout the world. But these are also known as the most heart healthy foods for diabetics patients.
Several studies have shown that eating drumsticks is good for diabetes. As they contain high levels of protein and healthy nutrients. Adding drumsticks to your daily diet can help you to improve your body's glucose tolerance, which lowers the risk of developing type 2 diabetes. Drumsticks are also a great source of Vitamin B6 which helps to regulate blood sugar levels.
Which Dal Is Good For Diabetics?
You can consume dal like kidney beans, chickpeas, chanadal, masoordal and uraddal which are good for diabetic patients.
Bottom Line –
Diabetes is a chronic condition that affects the human lifestyle. Uncontrolled diabetes can lead to serious health complications like heart disease, blindness, and kidney failure. A healthy diet is essential to managing diabetes. Including plenty of vegetables is a key part of that diet. The vegetables listed in this guide are a good source of fiber which can help regulate blood sugar levels. Make sure to choose vegetables that are lower in starchy carbohydrates and have a low glycemic index.