Choice of Vegetables and Fruits for Diabetics

You have to be careful when choosing vegetables and fruit for diabetics. You see, not all kinds of fruits are safe for diabetics, especially if are consumed excessively and processed in an inappropriate manner.

The choice of vegetables and fruit for diabetics is quite diverse and easy to find in the market. In addition to keeping sugar under control, consuming the right choice of vegetables and fruit will also fulfill daily nutrition

Choice of Vegetables and Fruits for Diabetics

Vegetables and Fruits for Diabetics

If you want to buy vegetables and fruit for diabetics, choose vegetables or fruits with a low glycemic index (GI). To be clearer, here are some types of vegetables and fruits that are safe for consumption by diabetics:

1. Spinach

Spinach is a good vegetable choice for diabetics. In 100 grams of spinach contains about 23 calories and 0.4 grams of sugar alone. By consuming spinach, blood sugar levels are expected to be more controlled

In addition, vitamin A, vitamin C, folate, and magnesium contained in spinach will also help boost the immune system of diabetics, you know

2. Cauliflower

Cauliflower is a good vegetable choice for diabetics because it is rich in vitamins and fiber, but low in calories. The antioxidant compound sulforaphane in cauliflower can also increase insulin sensitivity, so it can prevent the worsening of diabetes.

3. Watercress

Kangkung is classified as safe for consumption by diabetics. In addition to keeping blood sugar levels stable, consuming kale can also maintain healthy bones and teeth, and improve muscle health thanks to the high levels of calcium in it.

4. Cassava leaves

Cassava leaves are an inexpensive and healthy vegetable choice for diabetics. In addition to being low in sugar and calories, these vegetables also contain protein and fiber. Thanks to these nutrients, consumption of cassava leaves can also help overcome constipation, maintain ideal body weight, and maintain cholesterol levels.

5. Guava water

This red fruit with a sweet taste can you know be a choice of fruit for diabetics. Water guava contains jambosine compounds which can make the body digest food slowly, so it doesn't cause a drastic increase in blood sugar.

6. Carambola

Starfruit is suitable as a healthy snack for diabetics because it is low in calories and dense in nutrients. This fruit is also rich in water-insoluble fiber which makes food absorption slower, so that spikes in blood sugar can be prevented.

If consumed wisely and regularly, starfruit can reduce the risk of insulin resistance.

7. Pear

Even though it has a sweet taste, pears are a type of fruit that has a low glycemic index, so they are good for consumption by diabetics. In addition, research says that a flavonoid compound called anthocyanin in pears can reduce the risk of diabetes complications

8. Apple

Apples do contain a lot of sugar. However, most of the sugar in this fruit is fructose which does not have a big effect on increasing blood sugar levels. Apples also contain polyphenol compounds which can slow down the body digesting carbohydrates and lower blood sugar levels

How to Process Good?

In addition to choosing the right types of vegetables and fruit, you also need to process these foods properly so that the nutrients are not lost or even add to the value of calories, sugar, and the glycemic index.

Vegetables should be processed by steaming, boiling, or making a vegetable salad. Avoid adding coconut milk when cooking vegetables because it can increase the glycemic index value. If you want to sauté vegetables, it's best to use a small amount of healthy oil, such as olive or canola oil.

Please note, diabetics are better off eating sliced ​​fruit than processing it into juice or smoothies. This is because the fiber content in fruit can disappear when processed in a blender.

Apart from consuming vegetables and fruit, diabetics also need to exercise regularly, get enough rest, and take medication given by a doctor to help control sugar levels and maintain health.

If you are still unsure about the right choice of food or drink or your sugar levels are not controlled, you can consult a doctor directly to get the right treatment.

Label : Health cat_Health

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