In our previous articles, we talked about superfoods from the group of starchy foods and fruits. But, today we’ll focus on some of the healthiest vegetables on the planet that are good for your blood sugar levels.
Consuming them will provide you with numerous health benefits, one of which is healthy blood glucose levels.
1. Beets
Beets are an excellent source of potassium, manganese, folate, vitamin C, fiber, and magnesium. What’s more, they contain beta-carotene – an anti-cancer agent which gives their red color.
Human studies show that it can reduce inflammatory markers, thus reducing the risk of diabetes, heart disease, and Alzheimer’s. Participants from one research showed that drinking a glass of beetroot juice a day can reduce blood pressure levels as well.
Nutrition Info
One-half cup of beet slices has 2 g of fiber, 9 g of carbs, and no fat. The GI of beets is 64.
How to Choose
Always buy firm and medium-size beetroots with smooth skin. Keep them in a plastic bag in the fridge, and wash them only before eating. Also, cook them without the stems.
2. Artichokes
All varieties of artichokes are high in magnesium, folate, vitamin C, fiber, and potassium. They also contain phytonutrients such as silymarin ad cynarin. The first one protects the liver and heart, whereas the second aids digestion.
They contain plenty of antioxidants that boost the immune system and fight inflammation. What’s more, it increases the good gut bacteria. Research suggests that artichoke can help control blood sugar levels, especially after meals.
Nutrition Info
One artichoke has 7 g of fiber, 13 g of carbs, 60 calories, and no fat. Their glycemic index is 15.
How to Choose
Select heavy artichokes with tightly packed leaves. Or, you can get frozen or canned artichoke hearts, in which case you should first rinse them to remove the excess sodium.
3. Celery
There are several varieties of celery, all of which are great sources of vitamin K, C, B1, B6, A, and potassium. What’s more, this vegetable contains calcium, coumarins – substances that cut the risk of cancer, and phthalides – substances that reduce cholesterol and blood pressure.
In addition, celery seeds contain antioxidants that help treat gout, arthritis, and muscle spasms. They also include the building block for omega-3s – alpha-linoleic acid. Moreover, the seeds have diuretic effects, helping the body eliminate excess water.
Nutrition Info
A stalk of celery has 0.6 g of fiber, 1 g of carbs, 6 calories, and no fat. It has an extremely low GI – 15, which makes it a great food option for people with diabetes.
How to Choose
Choose crisp and bright green celery with leaves that aren’t wilted. Keep it in a plastic bag or container in the fridge, but don’t freeze it.
4. Onion
Intechopen is one of the healthiest veggies on earth. They belong to the family of garlic, shallots, leeks, and chives. Even though it might make your eyes tear, onion is a must-have in each person’s diet. They are loaded with chromium – a mineral that is vital for glucose metabolism.
That’s why it’s said onions help the treatment of diabetes. Moreover, they are high in fiber, vitamin C, folate, and manganese. Also, this vegetable is high in sulfur compounds, one of which is allyl propyl disulfide which increases insulin levels, thus reducing blood sugar levels.
Another benefit of this compound is that it can reduce LDL cholesterol levels. The antioxidant quercetin found in this vegetable has anti-inflammatory and anticancer properties.
Nutrition Info
One-half cup of onion pieces has 1 g of fiber, 7 g of carbs, 32 calories, and no fat. Having an incredibly low GI of 10 makes them a healthy food choice for people with diabetes.
How to Choose
Buy clean and sprout-free onions with the crisp and dry outer skin. Keep them at room temperature, or somewhere slightly cooler. To prevent your eyes from tearing when cutting onions, cool them in the fridge for an hour before using them.
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