6 Low-Glycemic Index Vegetables To Add To Your Diabetes Diet
Let's just agree, most of us are constantly on the lookout for simple, everyday solutions to keep our blood sugar levels in check. For people struggling with diabetes, it is more of a necessity than a lifestyle choice. From swapping sugary drinks with healthy ones to skipping that extra spoonful of dessert, the struggle is real. But here's the good news: you don't have to skip tasty food to stay healthy and maintain your blood sugar levels. In fact, your plate can be colourful and diabetes-friendly with some vegetables that have a low glycemic index! Not only will they help your health but make your meals delicious too! If you are someone who struggles to maintain your blood sugar levels on a daily basis, here are some of the best veggies to manage it like a pro!
Here Are 6 Low-Glycemic Index Vegetables To Add To Your Diabetes-Friendly Diet
1. Broccoli
Broccoli is a very famous vegetable for people to hate but did you know it can actually help you manage blood sugar levels in your body? As per a 2012 research paper published in Research Gate, broccoli has a low glycemic index and is packed with sulforaphane, which helps lower blood sugar levels in the body. Moreover, it is full of fibre, which helps slow down sugar absorption and keeps you full for longer. You can roast it, steam it, or toss it in a stir-fry, broccoli will help you maintain your health like no other.
2. Spinach
This leafy green isn't just Popeye-approved for its health benefits but can also help manage blood sugar levels in your body. Spinach has a glycemic index of 15, which means it won't cause any sudden sugar spikes. It is packed with magnesium, which plays an important role in blood sugar regulation. As per a 2016 study, eating green leafy vegetables can help lower the chances of developing type-2 diabetes. So, include spinach in your smoothies, curries, salads, or whatever you can think of.
3. Cauliflower
Just like spinach, cauliflower is also known for its blood sugar level management. This vegetable has a glycemic index of 15 along with a high fibre content, which means it digests slowly and doesn't spike your blood sugar levels. It is also packed with antioxidants and vitamin C which help nourish your body overall. You can roast it, make it into a delicious sabzi or add it to a soup, cauliflower is super versatile and delicious.
4. Bell Peppers
Crunchy and delicious bell peppers are a fun and vibrant way to brighten up your plate without raising your blood sugar. As per a research paper published in 2020, bell peppers, especially red, can help improve glycemic control in the body. They are great in raw salads, or grilled on a skewer, or sauteed with your favourite veggies. And since they are low in calories, they make for a perfect snack too!
5. Zucchini
Zucchini might not be the first choice of many people, but it can significantly help control blood sugar levels in the body. It is both low in calories and carbs and has a high-water content that makes it super hydrating. The fibre in zucchini helps slow down digestion and prevents sudden glucose spikes. An extremely fun way to have zucchini is by spiralising them into noodles. Add your favourite veggies and you're good to go!
6. Green Beans
Crisp, crunchy green beans make more than just a salad ingredient. These are actually great for managing blood sugar levels in the body. Since it has a low glycemic index and a good fibre content, it can help regulate how sugar is absorbed in the body. Green beans are packed with vitamin K and folate, which also support weight management and metabolic health. Aside from making delicious beans aloo sabzi, you can add them to your salads to add texture and nutrition to your diet.
For an easy recipe of bael-basil tea to manage blood sugar levels, click here.
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