Vegetables are an essential food for the population: the World Health Organization recommends its consumption 5 daily servings of fruits and vegetables, But at the same time, vegetables are especially important for people with diabetes.
Diabetes statistics have experienced a significant increase in recent decades, and even today 537 million adults between the ages of 20 and 79 are living with diabetes worldwide., In Spain, one in 10 people has type 2 diabetes, but in other regions such as the Western Pacific the proportion is even higher: one in 8.
The forecast is more dangerous: Diabetes will increase by 46% by 2045, affecting 786 million people. This means that health expenditure is huge: it has increased by 316% in the last 15 years and is currently at least 966,000 million dollars (958,000 million euros).Politician.
diet of a diabetic person It should be varied, balanced and contribute to keeping blood sugar levels under control. Although this can vary from person to person, it should be a diet rich in protein from legumes, tofu, fish or lean meat, whole grains, fruits and vegetables, or low-fat dairy.
In addition, it is often important reduce intake of foods and beverages high in carbohydrates, especially simple or refined ones, with a high glycemic load. a review published in the journal nutrition found that low-carb diets can help people with diabetes, and reduce or eliminate the need for medication.
other studies indicate Controlling caloric intake and reducing carbohydrates have shown positive results for the treatment of diabetes, prediabetes, metabolic syndrome and obesityType 2 diabetes can be relieved with weight loss, a lower dose of medication, and in some cases, under medical supervision.
as explained from Diabetes Foundation, Vegetables help people who have diabetes To lower the glycemic index when combined with other foods rich in caloric carbohydrates. Being rich in fibre, they also increase satiety, reduce overall calorie intake and regulate intestinal transit, cholesterol absorption and prevent colon cancer.
The 11 Healthiest Vegetables In The World, According To Their Nutritional Density
since livescience Remember one very simple trick: Vegetables that grow above ground are generally lower in carbs, and those that grow below ground are higher in carbs., This does not mean at all that you should neglect the latter, but balance their consumption.
It is important to add color to your dishes, bet on vegetable garnishes, consume them in the form of creams, purees or soups, include them as snacks (for example, as crudites for hummus) and vegetables It is important to cook in a healthy way. To retain most of its nutrients.
best vegetables for diabetics
health portal healthline check outwhat are the best foods for diabeticsSuch as fatty fish, spices such as cinnamon and turmeric, nuts such as almonds or pistachios, extra virgin olive oil, eggs or vinegar.
Furthermore, it highlights the role of green leafy vegetables, vegetables like broccoli and vegetables like garlic in lowering blood sugar levels. In general, these are Best vegetables when you have diabetes:
- Brussels Sprout
- with Lombard
- green bean
- Black pepper
- mushrooms and other fungi
- green peas
In contrast, some vegetables and plant foods are less recommended for people with diabetes, especially in high amounts. They are richest in starch, such as potatoes, sweet potatoes, sweet corn, pumpkin or parsnips.
These vegetables should not be excluded, as they have a rich nutritional profile, without consuming them in moderation. Starch is a slowly absorbed complex carbohydrate that interferes with glucose levels. In general, it is convenient Opt for vegetables with a low glycemic index.
What else will happen best diet for diabetes, Both the DASH diet and the Mediterranean diet are advised to aid in healing. insulin resistanceAccording to a review published in the journal Advances in Clinical and Experimental Medicine. Insulin resistance is common in people with prediabetes or type 2 diabetes.