The Right Vegetables For Diabetes And The Ones To Avoid
Various nutritionists and doctors stress the importance of eating more vegetables.
Besides being loaded with vitamins, minerals, and antioxidants, they also contain a lot of fiber, which helps control blood sugar levels. Diabetic people in particular may find them particularly helpful.
Aside from a few, vegetables are healthy and recommended items on your diabetic grocery list.
Benefits Of Vegetables For Diabetes
Most people know that vegetables are good for you, but did you know that they can be especially beneficial for people with diabetes?
That's because the carbohydrates in vegetables include sugar, starch, and fiber. While sugar and starch affect blood sugar, fiber does not.
Fiber is the tough, fibrous part of plant cell walls that is difficult for your body to break down.
As a result, it moves slowly through your digestive tract largely unchanged. This means that it can improve digestion as it adds bulk to stool and protects against colon cancer. By absorbing some cholesterol you eat before it enters your bloodstream, ultimately lowering your cholesterol levels.
So if you're looking for a way to improve your health and help manage your diabetes, make sure to incorporate plenty of veggies into your diet!
The benefits of fiber for people with diabetes go beyond just controlling their blood sugar. In addition to slowing the digestion of food, it also slows the absorption of sugar into your bloodstream. Foods high in fiber may have a less detrimental effect on blood sugar levels. They also contain vitamins and minerals that help maintain a healthy weight when eating foods with high sugar content.
In addition to being low in calories, most vegetables are also high in fiber. It is often the case that diabetes occurs as a result of being overweight or obese. People with diabetes need to control.
their blood sugar levels as well as their weight; a diet rich in vegetables and lower in calorie-dense foods can help them reduce their calorie intake.
Improving body composition and reducing body fat will help treat type 2 diabetes.
Types Of Fiber
Fiber comes in soluble and insoluble forms.
The first is soluble in water, while the second is not. When soluble fiber dissolves in the fluid in your digestive tract, it forms a gel-like material that can help absorb cholesterol and glucose, carrying it out of your body before it can be absorbed into your bloodstream.
Insoluble fiber does not dissolve. The fiber helps to maintain the stool's shape and move waste through your digestive system, increasing stool bulk and preventing constipation.
Both types of fiber are essential for overall health and blood sugar control is closely related, but soluble fiber plays the largest role.
The majority of plant foods contain soluble fiber.
Among the richest sources of soluble fiber are oats, oat bran, rice bran, barley, citrus fruits, apples, and strawberries.
Other sources of soluble fiber include beans, peas, and potatoes.
Starchy vs. Nonstarchy Vegetables
Carbohydrates and calories are higher in starchy vegetables. Unlike fiber, starch is digested into glucose. Starchy vegetables are high in carbohydrates and calories. Unlike fiber, starch is digested into glucose. For these reasons, people with diabetes are advised to control their intake of starchy vegetables, including:
Corn
Peas
Pumpkin
Potato
Parsnip
Acorn squash
Sweet potato
Butter Squash
Vegetables are largely nonstarchy. The starch in these foods is negligible, and the fiber is predominant.
Furthermore, they have fewer calories than other fruits and vegetables. WHich is why diabetic patients can consume non-stretchy vegetables without any fear.
Listed below are some of the non-starchy vegetables:
Daikon
Eggplant
Greens (collard, kale, mustard, turnip)
Salad greens
Sprouts
Sugar snap peas
Swiss chard
Hearts of palm
Jicama
Kohlrabi
Beets
Brussels sprouts
Cauliflower
Celery
Radishes
Rutabaga
Broccoli
Cabbage (green, bok choy, Chinese)
Carrots
If you’re looking for some examples in each category with their calorie, carb, and fiber counts, Here is a list of examples of foods in each category, along with their calorie, carb, and fiber counts:
Starchy:
1 medium baked potato with skin: 164 calories, 37 grams carbs, 4 grams fiber
You can use the glycemic index (GI) as a tool you can use to specify the vegetables to add to your diabetic grocery list.
GI measures the speed and amount at which foods raise blood sugar levels. Higher GI scores are not compatible with greater quantities of foods with lower GI scores.
In the GI scale, foods are classified for their glycemic index as low- or high-glycemic:
Low GI: 1 to 55
Medium GI: 56 to 69
High GI: 70 and above
The GI of a food depends on several factors, including:
Chemical structure
Physical structure
Cooking and preparation methods
Fiber content
Fat and/or acid content
As such, GI is a complex calculation, which can only be determined with scientific methods. A chart can be used to get an idea to
However, you can consult a chart to determine a vegetable's effect on your blood glucose levels based on the serving size and cooking method.
For example, the GI scores for some starchy and nonstarchy vegetables are:
Raw carrots: 16
Boiled carrots: 47
Green peas: 39
Cauliflower: 15
Red peppers: 10
Boiled potato: 78
Boiled sweet potato: 63
It is generally true that the more you cook a food, the more its chemical and physical properties are altered and thus it has higher GI levels,
Can You Eat Potatoes?
can diabetic patients eat potatoes?
The glycemic index (GI) is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels.
Foods with a high GI value (70 or more) raise blood glucose levels more than foods with a moderate or low GI value (56 to 69).
Potatoes have a high GI value, which means they can cause your blood sugar levels to rise more than other foods. You can still enjoy potatoes if you have diabetes, but you may need to limit the amount you eat to manage your blood sugar levels. It's also important to pair potatoes with other low-GI foods, such as non-starchy vegetables, to help reduce their impact on your blood sugar levels. fibers can help regulate blood sugar levels by slowing down the absorption of carbohydrates into the bloodstream. This can prevent spikes in blood sugar levels after meals.
Fiber is found in many plant-based foods, including fruits, vegetables, whole grains, legumes, and nuts. While all these food groups can be beneficial for people with diabetes, some contain more fiber than others. For example, blackberries and raspberries are good sources of fiber, while watermelons and cantaloupes are not.
While both sweet potatoes and regular potatoes can be part of a healthy diet, sweet potatoes are the better choice for people with diabetes. That's because they have a lower carb count and GI score.
When making mashed potatoes or baked sweet potato fries, leave the skin on. The skin contains much of the fiber, which helps regulate the food's effect on your blood sugar. For people with diabetes, it's important to choose foods that won't cause spikes in blood sugar levels. Sweet potatoes can be a delicious and nutritious part of a diabetes-friendly diet.
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DISCOVER HOW YOU CAN STABILIZE YOUR BLOOD PRESSURE, LOWER BAD CHOLESTEROL WHILE MAINTAINING GOOD CHOLESTEROL AND BALANCING YOUR BLOOD-SUGAR LEVELS.
Hello. This is Dr. Ben, Chief Medical Advisor here at Healthy Habits Products, pointing out something important that you may not realize about the toxins in your body.
Most people believe that having a healthy heart is either a matter of good genetics ("he’s just lucky") or a strict diet ("I just have to give up salt").
The truth is, genetics and food choices are NOT the root cause of your struggle to rid your body of the risk of heart disease and a potential heart attack or stroke, no matter how hard you try. Your high blood pressure, bad cholesterol and high blood sugar have little to do with bad genes or ANY of the most common things believed to cause heart disease.
Your struggle to protect and even heal your heart comes down to 3 little-known factors that your doctor might not even know about!
Shocking, right?
In the next few minutes, I'm going to show you how a weird herb has been shown to STOP these 3 little-known problems dead in their tracks so your blood pressure stabilizes, your cholesterol and blood-sugar levels improve and you get the heart-health results you want while no longer worrying about heart attack or stroke.
But before I do, however, it’s extremely important to understand the three critical things that must take place to STOP the potential of heart disease, including the possibility of a heart attack or stroke:
#1 - You Must Balance Your Blood-Sugar Levels.
Sugar is necessary for survival. Blood sugar (or, blood glucose) refers to sugar that’s introduced into the bloodstream to supply needed energy to all the cells in the body. Our bodies are made to regulate those levels, making sure they’re neither too high nor too low.
Unfortunately, sugar is made from the food we eat. Our digestive system breaks down carbs from food and sends them straight to our bloodstream as glucose, a simple sugar that converts to energy. However, glucose can only enter the cells via insulin.
Unbalanced insulin levels result in either type 1 diabetes (also known as insulin sensitivity, or too low levels) or type 2 diabetes (too high levels).
This means, the higher your insulin levels, the higher your chance of diabetic cardiomyopathy (DCM), a disease that literally damages the structure and function of your heart.
Insulin doesn’t care whether your blood sugar is at a healthy level. Its only concern is that you do not starve and have the ability to produce energy for your body to burn.
The big, ugly problem: Unless you do something to “short-circuit” this biological need to feed your cells, you’ll neverhave the heart health you want and deserve.
It begins with maintaining your insulin levels, because modern living—along with diets full of refined sugars and other challenges—have made it so most of us are nearly insulin-unbalanced all the time. This not only makes eating right nearly impossible, it also makes choosing when and how often to eat MUCH harder.
Think about the last time you were ravenously hungry? You began to feel weak and dizzy, right? You began to feel yourself shutting down—and that’s exactly what insulin issues can do.
#2 You Must Lower Your Bad Cholesterol While Maintaining Your Good Cholesterol.
Whether you’ve heard of “bad” cholesterol (LDL) or “good” cholesterol (HDL), I assure you. They’re having a MASSIVE effect on the health of your blood.
LDL cholesterol is considered bad because it creates plaque, a thick, hard deposit that can clog arteries, making them less flexible. (This is known as atherosclerosis.) Eventually, a clot can form, blocking a narrowed artery, often resulting in heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup and narrowed arteries reduce blood flow to the limbs (usually the legs). Either scenario often results in death or life-altering consequences.
HDL cholesterol is considered good because it aids in removing LDL cholesterol from the arteries. Scientists believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and safely back to the liver, where it’s broken down and passed from the body.
A healthy level of HDL cholesterol will protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.
#3 You Must Stabilize Your Blood Pressure.
Without properly balanced cholesterol and blood-sugar levels, your heart valves become restricted with plaque buildup, and that leads to a damaged and unhealthy heart. All this combined begins to affect other parts of your body and internal organs because they are starved of needed oxygen and blood that is pumped to them by your heart. After years of unhealthy eating, unbalanced cholesterol and blood-sugar levels all over the place, your overall heart health begins to deteriorate. In worse cases, not protecting your heart health can lead to major damage resulting in the need for heart surgery or a heart transplant. In the worst case, deteriorated hearth health can lead to death.
And it gets worse with each passing year, not only making it harder to avoid heart disease but actually causing you to GET A HEART ATTACK OR STROKE—no matter how hard you try to avoid it.
The result?
Your stress levels increase. The number you see on the blood-pressure monitor goes up and perhaps worst of all, you begin to live your life in complete fear and feel like your heart is a bomb waiting to go off.
This vicious cycle not only accelerates with each passing year, it begins to compromise other parts of your health. Your sleep quality drops. Your stress begins to affect those around you. You stay away from strenuous activities including all exercise, and those things accelerate the cycle yet again.
Each time, the cycle speeds up, which is why heart disease is often so accelerated later in life.
This is pretty disheartening for anyone looking to maintain healthy blood levels and transform their heart health.
But what if there was a way that you could STOP these three factors?
What if you could balance your blood sugar, lower your bad cholesterol, maintain good cholesterol, naturally control your blood pressure and get rid of the fear of a heart attack or stroke?
If you could do that, you could essentially turn your heart into a well-run machine, 24 hours a day, 7 days a week.
Can you just imagine how much more safe you’d feel if these 3 hidden dangers of heart disease were no longer standing in the way of a healthy heart?
Well, there is a way to fix these dangers, get your blood pressure under control, maintain healthy cholesterol levels and balance your blood-sugar levels.
The solution not only works on a deeper cellular level but also in your overall well-being. So the results are rapidly felt, deep and long-term.
Interested?
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Introducing our 100% all-natural proprietary blend called StrictionBP. This unique but extremely effective supplement has been scientifically created to safely protect your heart from damage.
StrictionBP uses a “magical” little extract called Ceylon Cinnamon from an amazing herb that grows selectively in Sri Lanka.
Randomized-controlled research published on type 2 diabetes demonstrated the significant effect Ceylon Cinnamon can have regarding blood-sugar levels.
These results were pooled together with results from a recent study and published in the U.S. National Library of Medicine.
The results demonstrated significant reduction of bad cholesterol and increase of good cholesterol, as well as an increase in quality of blood-sugar levels after only two weeks.
These results were not accomplished by every brand of the supplement, but rather only quality-sourced Ceylon Cinnamon.
After 4 weeks of supplementing with 120 mg of quality-sourced Ceylon Cinnamon per day, test subjects (543 patients) saw significantly reduced levels of fasting plasma glucose (blood sugar) from -40.52 to -8.67, and an increase of good cholesterol (HDL) from 1.09 to 2.24 while decreasing the bad cholesterol (LDL) from 17.21 to -1.63.
After 18 weeks, the randomized control trial continued to find statistically significant decreases in levels of blood sugar and corrected cholesterol.
The effects of Ceylon Cinnamon extract work 5 different ways:
First, a compound in the extract called cinnamaldehyde provides most of the health benefits of this amazing spice. It comes from the oily part of the cinnamon bark.
Second, it’s loaded with antioxidants such as polyphenols that protect the body from damage caused by free radicals. In a recent study of 26 different spices, cinnamon won by a landslide—even beating out “superfoods” like oregano and garlic!
Third, it provides anti-inflammatory protection by helping your body repair tissue damage and help fight infections, thereby lowering your risk of disease (including heart disease).
Fourth, it’s beneficial to blood markers and helps your good cholesterol remain stable while lowering your bad cholesterol—all things that can greatly reduce the possibility of heart disease and death.
Lastly, since insulin is one of the key hormones that must remain regulated to be healthy, Ceylon Cinnamon helps insulin do its job of transporting blood sugar from the bloodstream straight to the cells.
Now, think about these effects in light of the 3 factors we just discussed.
By naturally balancing your blood sugar, cholesterol levels and blood pressure, you’re unlikely to ever develop conditions like insulin resistance, diabetes and heart disease.
You optimize your heart health, protect it from heart disease and you can lose the fear of a catastrophic heart attack or stroke!
The net result?
Your heart health is achieved at the fastest possible rate.
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The good news…
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Dedicated to helping you achieve Healthy Habits®!
Dr. Ben
Chief Medical Advisor Healthy Habits Products Inc.
7. Akilen, R., Tsiami, A., et al.; “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial”; Diabetic Medicine; 2010: http://www.ncbi.nlm.nih.gov/pubmed/20854384
8. Allen, R., Schwartzman, E., et al.; “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis”; The Annals of Family Medicine; 2013: http://www.ncbi.nlm.nih.gov/pubmed/24019277
10. No authors listed; “Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents”; Journal of Agricultural http://www.ncbi.nlm.nih.gov/pubmed/16190627
12. Azimi, P., Ghiasvand, R., et al.; “Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients”; The Review of Diabetic Studies; 2014: http://www.ncbi.nlm.nih.gov/pubmed/26177486