Here is a discussion about green leafy vegetables to maintain health. The discussion is about those people who are suffering from diabetes.
However, it is also important to eat such foods which prevent the complication of diabetes such as heart attack.
5 Tips Of Green Leafy Vegetables For diabetic patients
Green leafy vegetables have low calories and provide us a balanced diet to maintain our health.
These provide a complete platform for diabetic patients to avoid high blood sugar levels and maintains the feedback mechanism.
Spinach, Kale and other leafy greens have a good source of vitamins and minerals, the most one is vitamin C.
These vitamins help to cure both TYPE 1 and TYPE 2 diabetes.
List/types Of Green Leafy Vegetables
The vitamins, minerals and essential nutrients are main components that help in building and maintenance reactions of the human body. If the human body becomes deficient in these minerals and vitamins, it ultimately causes defects in the stabilization of the immune system. Here we will discuss some most lighter and important green leafy vegetables,
1. Spinach
Spinach a green leafy veggie has many benefits for diabetic patients.
It is a low carb and diabetic friendly diet. This has a rich source of vitamin k, beta carotene and folic acid (folate). The fresh leaves of Spinach have dietary fibers and a lot of folic acids in it.
At breakfast, it is used with egg-white in the form of an omelet. At launch, it is used as a salad or as a salad while at dinner, it is used in the preparation of soups or making pasta sauce or as an ingredient in casseroles.
The fibers present in spinach helps to improve the digestive system. These fibers also help in the removal of constipation.
2. Cabbage
Like Spinach, cabbage is also a diabetic-friendly diet. In the fall and early winter, this is at peak level.
Cabbage has also rich sources of vitamin C, Vitamin K, Vitamin B6, manganese and fiber components.
It also acts as antioxidants (free radicals which cause many diseases like heart attack, cancer, etc.).
The fibers present in spinach helps to improve the digestive system. These fibers also help in the removal of constipation.
Mostly it is used in the formation of delicious salad. After the first time of use of cabbage covered it with plastic wrap to avoid nutrition loss. It is used as both cooked and in raw form.
3. Celery
Like other green veggies, it is the low-carb and fiber and antioxidant-rich diet for diabetic patients.
Celery has an abundant amount of antioxidant vitamin C (derived from phytonutrients). Taken it as a whole food it helps in lowering blood pressure level.
4. Broccoli
Broccoli is also a friendly diabetic diet and has low carbs. It is rich with vitamins K, C and A.Broccoli have a high content of fiber and iron in it. Despite fresh broccoli, frozen broccoli has also delicious taste and considered a healthy diet.
Studies have shown that broccoli helps in cells to protect cells from free radicals produced during metabolism and also plays an important role to lower insulin levels.
Broccoli has another source of lutein and xanthine and they help to prevent certain eye diseases.
5. Kale: A superfood in green leafy vegetables
Kale is leafy green and winter seasoned vegetable which is used as a salad as well as in smoothie formation.
It offers protection against diabetes due to the presence of fiber and antioxidants in it.
High fiber intake may cause a lower blood glucose level in patients having type 1 diabetes and also it shows improvement in blood sugar, lipids, and proteins of people having diabetes type 2.
- 1 cup of fresh kale consists of 16 grams of fiber.
- 1 cup of cooked kale consists of 130 g of fiber
Kale consists of Glucosinolate which helps in the neutralization of carcinogenic agents because it is rich in potassium.
6. Bell pepper/Capsicum
When hyperlipidemia and blood glucose level increases in the body, oxidative stress occurs. The phytochemicals present in capsicum act as antioxidants, they help to prevent the release of harmful free radicals. These compound engulfs harmful radicals and decreases the risk of various health issues related to diabetes.
To decrease the risk of diabetes, most obese people should include capsicum to their diet plan with a strong workout. It stimulates the body for fat burning and speeds up their metabolism because most obese people have a slow metabolism.
Bell pepper has Anthocyanine which acts as an inhibitor for two digestive enzymes alpha-glucosidase and lipase.
The alpha-glucosidase enzyme converts carbohydrates into glucose whereas lipase converts fats and lipids into fatty acids. If the conversion of carbohydrates and lipids does not occur inside the body, it decreases the level of blood glucose and lipids in the body that helps the risk of hyperglycemia and controls blood sugar level.
Capsicum is taken in the preparation of salad with some addition of cinnamon powder by using it as a snack.
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