7 Low-Carb Veggies for a Diabetes-Friendly Diet
Updated: Sep 27, 2021
vegetables provide antioxidants that help prevent health complications, and starch-free sources such as these can help stabilize blood sugar levels.
Stuffing up on veggies is a great way to control your blood, which a study published in April 2020 in Diabetologia found to be an independent risk factor for type 2 diabetes. According to Harvard University, 85% of people with type 2 diabetes are overweight.
Prioritizing blood sugar and weight management is always essential for people with diabetes. But given that diabetes is a risk factor for complications from COVID-19, as the centres for Disease Control and Prevention point out, there is probably no better time to start putting your health first.
Adopting or improving your low-carb whole-food diet is one way to do this, notes the American Diabetes Association. And vegetables should be on the menu, nutritionists agree.
The fibre in starch-free vegetables helps us feel full and satisfied. Weisenberger recommends carrots as a particularly high-fibre vegetable.
Carrots are rich in vitamin A, which in turn helps with immunity and eye health which help to control blood sugar.
Different types of lettuce contain other nutrients, but they are all rich in fibre and water.
In particular, a serving of red lettuce contains more than the recommended daily amount of vitamin K, which is essential for healthy bones and blood clot.
Zucchini is particularly rich in carotenoids, compounds that support heart health and may protect against certain types of cancer.
Forget drinking orange juice in hopes of boosting immunity. Cabbage is very rich in vitamin C, which positively affects heart health.
It also has tons of fibre to slow down the digestion of whatever you're eating along with it, which will help prevent blood sugar spikes. Instead, try our roasted Cabbage with mustard and chive vinaigrette.
Like all green leafy vegetables, spinach is rich in nutrients and very low in calories.
It is very rich in iron content, which is essential for blood flow in the body. You can add it to soups or throw in a handful of eggs in the morning.
Weisenberger suggests putting extra tomatoes on whole-grain bread.
In addition to adding sweetness, tomatoes are rich in lycopene, a compound that has been linked to a lower amount of risk of heart disease and some cancers.
The green bean casserole may not be the most nutritious dish out there, but the green beans themselves bring health benefits.
Green beans contain vitamin C and vitamin A and are rich in fiber. Some recommend adding chopped green beans to pasta sauce for an extra veggie touch.
Starchy vegetables vs Non-Starchy Vegetables: What's the Difference?
Not all types are created equal when eating vegetables to improve diabetes control and blood sugar.
Starchy vegetables like corn, potatoes, and sweet potatoes are high in carbohydrates, which can directly affect blood sugar.
This does not mean that this type of vegetarianism is harmful to health or prohibited. On the contrary, eating starchy vegetables in moderate portions may be better than consuming other carbohydrate-rich foods. "If you compare some starchy vegetables - such as squash and squash, peas and sweet potatoes - with refined carbohydrates like [white] rice, pasta and bread.
However, eating low-carb vegetables like the ones listed below is a smart way to get satiated without raising your blood sugar levels while still getting the vitamins, minerals, and fiber your body needs to develop.
How to plant nutrients can affect diabetes and its complications.
She also notes that antioxidant-rich foods can prevent or delay the progression of diabetes complications like cardiovascular disease and peripheral neuropathy (nerve damage), supported by the National Center for Complementary and Integrative Health.
In addition, research has shown that antioxidants like vitamins C and E and beta-carotene and lycopene help protect against oxidative stress caused by unstable molecules that damage the body's cells and tissues, such as blood vessels.
According to a review published in Cell Biology, prolonged periods of high blood sugar can promote oxidative stress.
Research shows that antioxidants can help prevent or delay damage when consumed in foods as part of a balanced diet instead of supplements.
Tips for finding vegetables in the COVID-19 season
While it's always nice to find a fresh vegetable at a farmer's market, community garden, or roadside kiosk, you may not have this option available to you during the current COVID-19 pandemic due to stay-at-home provisions. Okay, says Julie Cunningham, RDN, who lives in Hendersonville, North Carolina. "Frozen vegetables are often just as nutritious or even more nutritious than fresh vegetables because they are processed quickly after being harvested, preserving their nutrients. So choose frozen vegetables without butter or sauces.
No matter what's happening globally, maintaining a healthy diet focusing on whole foods is essential for controlling blood sugar.
If you've followed federal guidelines on who is most at risk for complications from COVID-19, people with diabetes are among the affected groups.
People over the age of 55-60, along with those with health conditions such as respiratory issues, high/low blood pressure, heart disease, obesity and cancer, are also at increased risk of severe illness due to the new coronavirus, notes the Center for Diseases. Control and Prevention (CDC).
In addition, according to the National Diabetes Statistics Report, non-Hispanic black Americans, Hispanics and Asian Americans, all with higher rates of diagnosed and undiagnosed diabetes than white Americans, are also at greater risk for serious illness.
However, it's unclear whether diabetes can leave a person at high risk of getting the infection, notes the American Diabetes Association (ADA). This is true despite research, including a review published, showing that the immune systems of people with persistent hyperglycemia (glucose or blood sugar above average) are compromised.