The Power of Veggies: Low-Carb Vegetables supporting better blood sugar control

Author: Chantelle van der Merwe

Registered Dietician (SA) PG Dip Diabetes Management (UK) . All about simplifying and individualizing nutritional therapy for diabetes management

Vegetables are an essential part of a healthy diet, including diets managing diabetes. They are loaded with nutrients, can be low in calories (lower carbohydrate vegetables), and high in fiber, which can help control blood sugar levels. However, not all vegetables are created equal when it comes to their impact on blood sugar.

Lower carbohydrate vegetables have the least effect on blood sugar levels. These include artichokes, asparagus, broccoli, baby marrow, bean sprouts, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, green beans, lettuce, leeks, morogo, mushrooms, onions, patty pans, peppers, radishes, snap peas, spinach, turnips, and tomatoes. These vegetables are low in carbohydrates and high in fiber, which makes them an ideal food for people with diabetes.

But how much of these vegetables should you eat? Try to fill half of your plate with non-starchy vegetables. This not only helps increase fiber intake but also provides a variety of nutrients that are essential for maintaining good health.

Fiber is a crucial nutrient for people with diabetes, as it helps control blood sugar levels by slowing down your digestion rate and thus the absorption of sugar in the bloodstream, thereby limiting blood glucose spikes. It also plays a vital role in heart and digestive health. Unfortunately, having diabetes increases your risk for several other chronic diseases. A diet rich in vegetables can help reduce your risk for developing additional chronic diseases.

Eating a diet rich in vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, enhance cognitive function, improve immune function, lower the risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables such as green leafy vegetables may even promote weight loss.
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So get those veggies in! Incorporating more lower carbohydrate vegetables into your diet can have a significant impact on your health, especially if you have diabetes. These vegetables are high in fiber, low in calories, and loaded with nutrients that can help control blood sugar levels, reduce the risk of chronic diseases, and promote overall health and wellbeing. Remember to fill up half of your plate with non-starchy vegetables and enjoy the many benefits that they offer.