Veggies With the Lowest Carbs That are Good for Diabetes

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Today I want to give you my top 10 Veggies that are great for your diabetes meal plan.

I am a fan of fresh fruits and vegetables. I think they are a great additions to any diabetes meal plan. But not all fruits and veggies are great. Some need to be eaten in moderation, while others can be eaten pretty much at every meal.

In no particular order here we go!

KALE

TOMATO

BEANS

Beans are legumes, but they are also considered a veggie! Beans are on my list because they bring a lot to the table. Especially in the area of plant protein. I personally like kidney beans but most beans have the same nutritional values. A cup of cooked kidney beans contains 39 carbs and 0.6 g of sugars. Why such high carbs but low sugar? The carbs in beans are what some call “slow carbs.” They are actually starch that will eventually break down into sugar, but it is a slow process.

What do you think this means about the GI and GL of kidney beans? If you said they would be low, you are right. Slow carbs mean low GI. The GI of kidney beans is 29 and the GL is only 9. So a good size serving for kidney beans would actually be good for you. Plus, the kidney bean is an excellent source for protein and dietary fiber.

I am sure many of you have heard the old rhyme: Beans, beans they’re good for your heart, the more you eat….

Well, this is actually true. An August 2009 study showed kidney beans to promote good heart health AND, help regulate blood sugar. SO, beans are not only good for the heart, they are also good for, Diabetes!

SWEET POTATOES

Don’t judge a food by its name. Sweet potatoes are actually lower in carbs and sugar than a russet potato. Sweet potatoes are higher in fiber, which helps negate the sugars or carbohydrates.

In 2014, PubMed studied the effects on sweet potatoes on those with Type 2 diabetes. The study was small, only 140 participants who took 4 grams of sweet potatoes in capsule form each day with no difference in their normal menu. The result of the study was that after the study, the A1C of the group was lowered by 0.3%. The study concluded that there was insufficient evidence to show that the sweet potato was able to help control blood sugar in Type 2 diabetics.

In choices of vegetables for your diabetic diet the sweet potato is an excellent choice. They are high in fiber and low in sugar. They are an excellent source Vitamin A and C. They are also a great source for magnesium, potassium, vitamins B1 and B2 as well as niacin.

The GI of a sweet potato is 54, and the GL is 12. Both acceptable given the amount of nutrients involved.

BROCCOLI

Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release.
The best news is that the GI and GL of broccoli is ZERO.

SPINACH

Spinach is one of many leafy greens that have been shown to drop the risk of developing diabetes; collards are another great choice. People who consume more than one serving a day of spinach and other leafy greens slashed their risk by 14 percent, compared to people who ate less than 1/2 a serving daily, found one British study. This green is particularly rich in vitamin K, along with several minerals including magnesium, folate, phosphorus, potassium, and zinc. It’s also a good source of the plant chemicals lutein and zeaxanthin, and various flavonoids. Although spinach is technically a rich source of calcium, another nutrient in spinach called oxalic acid prevents much of that calcium from being absorbed, but you can blanch spinach (boil it for just one minute) to reduce this chemical.
And once again, the GI and GL of spinach is ZERO.

COLLARDS
CARROTS
CABBAGE
CAULIFLOWER
Category
Diet, Eating, and Physical Activity
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