The Best Vegetables For People With Diabetes + Recipes! | Diabetes Health Page

The Best Vegetables For People With Diabetes + Recipes!

By KrisTina | Articles

Jul 21

Those who have been diagnosed with diabetes know full well that they should try and stay away from carbs as much as possible.

But at the question ‘Don’t I need carbs?’ there is only one answer: ‘Of course you do.’

That’s why low-carb diets are such a good idea. But many seem to forget or are simply not aware that vegetables are carbs as well.

The best kind of carbs – the healthy variety we all need to eat more of, not less.

Why You Should Stock Up on Veggies

You’ve probably been hearing how healthy vegetables are since you were a toddler and your parents were trying to get you to eat more of them.

But as an adult, you don’t need to be coaxed, do you? You need to make the wise decision of consuming more veggies on your own.

After all, it’s not like they were lying to you, they really ARE brimming with health benefits.

For one thing, even if they are a carb source, they are low on carbs – which means they won’t send your blood sugar levels soaring like regular carbs would such as pasta, rice, bread, etc.

Other than that they are bursting with all kinds of nutrients necessary for you to function properly throughout your day.

Those include vitamins, flavonoids, minerals, fiber, and antioxidants, all of which aid in warding off diseases and decreasing any diabetes-related complications.

Your body’s organs and cells will also be thanking you. They help lower your cholesterol, A1C and blood sugar levels naturally, and even promote a healthy digestion!

Veggies which feed the beneficial gut bacteria are especially useful here, since our gastrointestinal tract host as much as 70-80% of our overall immune system!

Which Vegetables Are The Best For Diabetics?

It should not be surprising that dark green leafy vegetables ‘take the healthy cake’ when it comes to this.

Not only are they ideal for people with diabetes but everyone can enjoy the many benefits they offer, including decreasing any inflammation.

It only makes sense, as according to many studies they are the most nutrient-dense.

Only some examples of many include spinach, kale, bok choy, lettuce, swiss chard, cabbage, rocket arugula and beet greens.

You can eat them whenever you like, try including as much as you can into your daily meals, even if only just a serving of them.

But There Are Other Candidates to Consider…

The beauty of vegetables is that there are so many to choose from and one’s taste pallet can never get bored!

Take, for instance, cruciferous veggies. They are also very rich in nutrients and can thus benefit one’s health in many ways.

They belong to the Brassica family. For example brussels sprouts, cauliflower, broccoli, water cress, turnip, bok choy and Chinese cabbage.

These veggies have proven their worth in the prevention of cancer. Studies have shown that they can slow down the cancer cells’ proliferation.

But they have also been connected to the risk reduction of other diseases such as Alzheimer’s, diabetes, cardiovascular disease.

But also, neurodegeneration and a decline in proper functioning due to old age.

Vegetables really do deserve the title of ‘superfoods’, don’t they?

Here are Some Delicious Veggie Recipes

Despite all the benefits they can offer you, we understand that not everyone is a fan of vegetables.

So, we have taken the liberty to present you with a recipe or two that is bound to change your mind on just how super tasty vegetables can be!

Cheesy Vegetable Bake

Ingredients:

  • One medium-sized onion
  • Two carrots
  • Two zucchinis
  • Half a broccoli (chopped)
  • ¼ of a medium-sized cauliflower (roughly chopped)
  • Four diced tomatoes
  • One of dried basil
  • Two of olive oil
  • One cup of cheddar cheese (grated)

Instructions:

1. Start off by preheating the oven to 420°F, before placing all the carrots, cauliflower, broccoli and zucchini in a ceramic dish for baking.

2. Proceed by heating the oil in a pan, adding the onion and sautéing until it is well browned.

3. Now add the basil and tomatoes and let it simmer for about two to three minutes until it has become nice and soft.

4. Pour this mixture over the vegetables, and use a spatula or spoon to mix in the tomatoes with the other veggies.

5. Be sure that the vegetables are evenly dispersed. Now cover it with a foil sheet and cook it for forty minutes.

6. Remove the dish from the oven, cover the top with cheese and then place it back in the oven, this time without the foil.

Bake for another ten minutes until it becomes nicely browned.

7. This healthy meal can be eaten either cold or hot and served alongside chicken, fish, beef or any meat of your choice. Enjoy!

Chicken Cashew Veggie Stir Fry

Ingredients:

  • 8 ounces of sliced chicken breast
  • One julienne sliced carrot
  • One julienne sliced zucchini
  • One cup of chopped cauliflower
  • One cup of chopped broccoli
  • 4,5 ounces of sliced mushrooms
  • One diced tomato
  • One onion
  • Two of olive oil
  • One tbsp. of tamari
  • Konjac noodles (optional)
  • ¼ a cup of cashew nuts

Instructions:

1. Start by heating one teaspoon of olive oil in a large wok or fry pan.

2. Proceed by adding the chicken and fry it until it is cooked, making sure to add the tamari sauce halfway through the process.

Set it in a bowl and place it aside for now.

3. Add more olive oil to the wok or pan.

4. Now just add the carrot and onion and sauté it until it is starting to become brown.

5. Continue by adding the zucchini, cauliflower, and broccoli and continue stirring for about three minutes, until they have begun to soften.

6. Now once again it is the turn of the tamari sauce. Add it and the diced tomato to the pan, stir and cook for another three minutes.

The vegetables should ideally be soft but still slightly on the crisp side. Don’t worry if you can’t get them to turn out that way as that was merely an example of how they should look.

Each individual can cook veggies in a separate way.

7. Last but not least, add the cashew nuts in the pan, stir in order to combine them with the rest of the ingredients and then heat it up nicely before serving this scrumptious dish.

Note: If you’d like to add the konjac noodles to this dish, make sure to rinse them thoroughly before adding them along with the cashews in the pan.

Once again, give it a good stir.

Of course, you can always try adding your own personal touch to this recipe by experimenting a little.

There are plenty of healthy herbs and spices you can add for an even richer taste, see that you like best! Bon appétit!

In the beginning, it might seem rather difficult to replace all the carbs you are used to with healthy vegetable carbs, but it will get easier as time goes by, and before you know it, your stomach will crave nothing else!

Not to mention the favor you are doing yourself, and your health makes this a definite change for the better and well worth the effort to do so.

Source: Diabetes Meal Plans | Everyday Health