Veggies With the Lowest Carbs That are Good for Diabetes

Hello, I am Ty Mason of thediabetescouncilcom, researcher, writer and I have type 2 diabetes

Today I want to give you some veggie ideas for your diabetes After you watch the video today, I invite you check out the description box for my new ebook This is one of the most comprehensive diabetes meal planning book you can find It contains diabetes friendly meals/recipes, recipes for different goals such as 800-1800 calories per day meal plan, diabetes meal planning tips and tricks There are also tons of diabetes friendly recipes for everyone! I am a fan of fresh fruits and vegetables

I think they are a great additions to any diabetes meal plan But not all fruits and veggies are great Some need to be eaten in moderation, while others can be eaten pretty much at every meal Today I want to give you my top 10 Veggies that are great for your diabetes meal plan In no particular order here we go! KALE According to my colleague Jennifer Blowers, Kale belongs on the list

She writes, “kale provides many micronutrients and antioxidants Rich in fiber, helping with glucose control, as well as essential vitamins such as beta carotene and vitamins A, C and K, kale is a versatile ingredient Kale also contains the carotenoids lutein and zeaxanthin, which studies have associated with preventing eye disorders and improving brain function Glucosinolates, found in kale and other cruciferous vegetables, are sulfur-containing antioxidants, associated with reducing cancer Kale is truly a powerhouse, providing flavor, little effect on blood glucose, and many significant health benefits

Try it in salads, soups, stir-fry dishes and on sandwiches” Kale and many other cruciferous vegetables are truly a great addition to your plate Glycemic index of kale is 32 and the Glycemic load is 1 TOMATO OK, I know a tomato is technically a fruit, but so many people think of it as a veggie, I decided to add to this list because it is a superfood for diabetes!! An average size tomato, about the size of a baseball or slightly larger, has 28 calories It has no fat, no cholesterol, only 6 carbs and 4 grams of sugar

Tomatoes are low in Sodium and are a good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper Tomatoes are an excellent source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese Tomatoes have a very low GI of 15 which makes their GL ZERO The only warning I have is that many people who eat them like to pour on the salt, not a good choice for the heart, a little salt, no problem Eat them on sandwiches, in salads or just by themselves

BEANS Beans are legumes, but they are also considered a veggie! Beans are on my list because they bring a lot to the table Especially in the area of plant protein I personally like kidney beans but most beans have the same nutritional values A cup of cooked kidney beans contains 39 carbs and 06 g of sugars

Why such high carbs but low sugar? The carbs in beans are what some call “slow carbs” They are actually starch that will eventually break down into sugar, but it is a slow process What do you think this means about the GI and GL of kidney beans? If you said they would be low, you are right Slow carbs mean low GI The GI of kidney beans is 29 and the GL is only 9

So a good size serving for kidney beans would actually be good for you Plus, the kidney bean is an excellent source for protein and dietary fiber I am sure many of you have heard the old rhyme: Beans, beans they’re good for your heart, the more you eat… Well, this is actually true An August 2009 study showed kidney beans to promote good heart health AND, help regulate blood sugar

SO, beans are not only good for the heart, they are also good for, Diabetes! SWEET POTATOES Don’t judge a food by its name Sweet potatoes are actually lower in carbs and sugar than a russet potato Sweet potatoes are higher in fiber, which helps negate the sugars or carbohydrates In 2014, PubMed studied the effects on sweet potatoes on those with Type 2 diabetes The study was small, only 140 participants who took 4 grams of sweet potatoes in capsule form each day with no difference in their normal menu

The result of the study was that after the study, the A1C of the group was lowered by 03% The study concluded that there was insufficient evidence to show that the sweet potato was able to help control blood sugar in Type 2 diabetics In choices of vegetables for your diabetic diet the sweet potato is an excellent choice They are high in fiber and low in sugar

They are an excellent source Vitamin A and C They are also a great source for magnesium, potassium, vitamins B1 and B2 as well as niacin The GI of a sweet potato is 54, and the GL is 12 Both acceptable given the amount of nutrients involved BROCCOLI Broccoli is an anti-diabetes superhero

As with other cruciferous veggies, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release The best news is that the GI and GL of broccoli is ZERO SPINACH Spinach is one of many leafy greens that have been shown to drop the risk of developing diabetes; collards are another great choice

People who consume more than one serving a day of spinach and other leafy greens slashed their risk by 14 percent, compared to people who ate less than 1/2 a serving daily, found one British study This green is particularly rich in vitamin K, along with several minerals including magnesium, folate, phosphorus, potassium, and zinc It’s also a good source of the plant chemicals lutein and zeaxanthin, and various flavonoids Although spinach is technically a rich source of calcium, another nutrient in spinach called oxalic acid prevents much of that calcium from being absorbed, but you can blanch spinach (boil it for just one minute) to reduce this chemical And once again, the GI and GL of spinach is ZERO

COLLARDS Broken record time, so I will put it at the front this time GI AND GL ZERO! Dark green leafy vegetables like collard greens are excellent sources of vitamin C, which helps lower cortisol in the body and consequently reduces inflammation as well Collard greens (and other cruciferous veggies like kale and Brussels sprouts) are also a good source of alpha-lipoic acid (ALA), a micronutrient that helps the body deal with stress When scientists at the Linus Pauling Institute at Oregon State University gave aging rats ALA, they found that the animals' bodies created their own antioxidants, making them better able to resist toxins in the environment, and to reduce inflammation Good news for diabetes: ALA also helps reduces blood sugar and can help to strengthen the nerves damaged by diabetic neuropathy

Just be careful not to overcook it, which creates a strong sulfur smell Just five minutes of steaming, and you’re done CARROTS Don’t believe what you hear about carrots rapidly raising blood sugar While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low That’s good news because carrots are one of nature’s richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control

Sick of raw sticks? Make some ‘fries’ by slicing carrots into thin strips, scattering on a baking sheet, and flavouring with olive oil, salt and pepper Roast at 400°F (200°C) for 40 minutes Who needs McDonald’s? While the GI of carrots is very high at 92, the GL of a large carrot is 1 CABBAGE The beautiful, lowly cabbage It’s a close relative to several other leafy green veggies such as cauliflower and broccoli, and it has a lengthy history as both a vital food as well as medicine

The Ancient Greeks would often prescribe cabbage juice to treat mushroom poisoning or constipationCabbage is a very powerful veggie; so much so that ancient healers claimed it must have contained moon power because it grew in the moonlight Modern science knows that its power comes from its high vitamin C and sulfur content But no matter how you look at it, cabbage is a true super food that’s worth adding to your weekly diet Another plus, GL and GI of cabbage is ZERO CAULIFLOWER Most people with diabetes are encouraged to eat plenty of non-starchy vegetables

The American Diabetes Association recommends eating half of one’s plate or at least 3-5 servings of non-starchy vegetables per day One serving is equal to ½ cup cooked or 1 cup raw Non-starchy vegetables are encouraged because of the nutrition contributions they make to our diets They are high in vitamins, minerals, fiber and phytochemicals 1 cup of raw white cauliflower, contains only 25 calories with 2 grams of dietary fiber and 80% of the recommended daily amount of vitamin C

Plus the GI and GL is ZERO! Well, there you have it My Top 10 list of veggies for you diabetes management plan There are others, but I would put this list up against any other! Don’t forget to get my new ebook Like this video and subscribe to our channel so we can continue to bring you informative videos like this one in the future Thanks for watching!


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