How often has your doctor's recommendation to "please increase your vegetable intake" made you feel bored? All persons with diabetes are often advised to consume a lot of vegetables, especially green ones, by doctors and nutritionists. In fact, we always advise substituting vegetables, which are the edible components of a plant such the leaves, stem, roots, and bulbs, for refined carbs in the diet. Fruits are produced by a plant's flowering portion and contain seeds. Fruits are often sweet, and veggies typically have a slightly salty, peppery flavour.
According to studies, eating veggies first may help reduce blood sugar levels after meals. So it could be wise to start your meal with some leafy greens.
Why is this order crucial, and why should we include more veggies in a diabetes diet? veggies vary widely, or are certain veggies superior to others? Does the cooking technique matter at all? I'll address some of these often asked questions in this column.
Succulent and insoluble fibre, anti-oxidants, vitamins, and minerals are all present in leafy vegetables. They also include a number of healthy compounds, including as flavonoids, plant sterols, and other antioxidants with anti-inflammatory qualities. To promote general health and lower the risk of non-communicable illnesses, the WHO recommends eating more than 400 grammes of vegetables per day. Contrary to popular belief, India consumes significantly less vegetables than what is advised—only 150 g per day on average.
The need of vegetables is considerably greater for those with Type 2 diabetes. The post-meal glucose rush is influenced by the amount of carbohydrates, portion size, and glycaemic index, which measures how quickly a food elevates blood glucose. Vegetables have a higher fibre content than other foods, which reduces post-meal surges, increases fullness despite having fewer calories than cereals, and adds flavour and variety. Eating a variety of veggies is crucial because no one vegetable has all of the beneficial qualities.
People with Type 2 diabetes should choose vegetables that are high in fibre and have a wide range of vitamins, minerals, and antioxidants. People with Type 2 diabetes may benefit specifically from some antioxidants. Alpha-lipoic acid (ALA), which is prevalent in green leafy vegetables like kale and spinach, N-acetylcysteine (NAC), which can be found in allium plants like onion and garlic, and Vitamin C, which is present in large amounts in citrus fruits, red and green peppers, strawberries, and broccoli. Rocket leaves, beetroot, lettuce, celery, and radish are a few examples of vegetables high in nitrates, which lower blood pressure.
Vegetables contain proteins.
Tofu, chickpeas, and peanuts are just a few plant-based protein sources. Even though they don't contain a lot of protein, certain veggies are higher in protein than others. A variety of vegetables, including broccoli, Brussels sprouts, cauliflower, alfalfa sprouts, spinach, asparagus, mustard greens or sarson saag, collard greens or haak saag and watercress or jalkumbhi, all have between 2 and 4 g of protein per 100 g.
The multicolor plate
At each meal, try to include non-starchy veggies like spinach, cucumber, eggplant, radish and broccoli on about half of your plate. Peas, corn and potatoes (particularly the sweet version) are examples of starchy vegetables that include vitamins, minerals, nutrients and fibre but also have a greater carb content than non-starchy vegetables. Vegetables that haven't been cooked or processed typically have higher fibre than raw vegetables. Vegetables lose their health benefits if they are deep-fried or included in a hearty curry. Always put a quarter of roti or chawal and at least half of vegetables on your dish.
The amount of starchy vegetables that can be eaten depends on one's dietary requirements and mealtime carbohydrate goals. About 30 grammes, or two servings, of carbs are included in one cup of starchy vegetables. The subject of potatoes is one of the most often asked questions. Many people believe diabetics should not eat potatoes. You can eat potatoes as part of a balanced meal as long as you count them as one of your daily carbohydrate allowances and don't deep fried them. It is best to pair potatoes with foods high in fibre, lean protein, and healthy fats because doing so can reduce the meal's glycaemic index.
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