In this article, we will discuss the best fruits and vegetables for diabetes. Diabetes is something that scares everyone. It is one of the diseases that has affected most of the people around the world. The fear often makes you check out how much sugar each food item you eat contains. Fruits and vegetables are the most ideal foods that should comprise the diet of diabetic people. And when such foods are practically sugar-free, they will help you significantly (1).
In this article, we have listed 10 super healthy low sugar and low-fat fruits and vegetables.
Below are the 10 best fruits and vegetables for diabetes.
Lettuce is a crunchy sugar-free vegetable which is a common ingredient in most kinds of green salads. Romaine and iceberg are the most commonly used varieties of lettuce, but there are also other types such as butterhead, stem lettuce, and leaf lettuce. It is great for boosting your immunity as it is a treasure trove of nutrients such as Vitamins A, C, D, E, K, folate, iron, manganese, and B-vitamins.
This rich source of minerals has just around 0.8 g of sugar per 100g serving. This is less than 20 times the sugar in a pastry. So along with salads, you can also add them on your sandwiches, wraps, soups and you can binge on them without worrying about putting on any extra weight.
You will find the use of asparagus by many different cultures to treat a variety of diseases. Asparagus comes with zero fat and very little sugar(1.9g in 100g serving) while containing many other important nutrients such as minerals like iron, copper, folate, vitamins A, C, E, K, B6, and protein. All these make asparagus quite beneficial for the body.
Although the primary use of asparagus has been of a diuretic, it may also help you boost your metabolism. Moreover, regularly consuming asparagus improves digestion, promotes weight loss, and lowers blood pressure.
Broccoli is another dark green vegetable that has as little as 0.3g of fat and just 1.7g of sugar in 100g of serving. However, it is a rich source for many essential nutrients such as dietary fiber, calcium, vitamins A, C, D, E, K, zinc, iron, phosphorus, and potassium. Broccoli helps significantly in controlling blood sugar levels.
The high amounts of antioxidants and fiber can be credited for lowering blood sugar and improving diabetic control. The strong antioxidants present in broccoli also provide other health benefits such as healing skin issues and fighting the body of damage-inducing free-radicals.
4. Brussel Sprouts
Brussel sprouts are a cruciferous vegetable that is in many healthy dishes like salads. Its low fat and low sugar content make it one of the healthiest options you can consider. Brussels sprouts are high in fiber, which helps control blood sugar levels. According to experts, the presence of alpha-lipoic acid in the sprouts allows insulin to work more efficiently to lower blood sugar.
Brussel sprouts also have rich anti-carcinogenic properties since they are loaded with phytonutrients. This makes them an effective cancer-prevention agent. Brussel sprouts are usually very unpopular due to their relative tastelessness, especially among kids. But for diabetic patients, these are one of the healthiest options on this list.
Cabbages come in a variety of shapes and colors, including green, purple, red, and white. Just like their younger cousin, Brussel sprouts, they are also a viable low-fat and low-sugar food option. Cabbages are very low in calories but it comes with a high nutritional profile. It is loaded with vitamins A, C, D, E, and K along with essential minerals like iron, calcium, sodium, magnesium, and zinc, among others. The presence of rich antioxidants and anti-hyperglycemic properties may lower the risk of developing type-2 diabetes.
Grapefruit is a rich source for Vitamin C which ensures that this fruit also protects you from scurvy. It is one of the most trusted and effective remedies for cough and cold. Grapefruit is another zero-fat value food with low sugar content, which you can eat without worrying about gaining extra pounds. Studies have found that it has the ability to prevent insulin resistance, which leads to higher insulin and blood sugar levels.
Nutritionists across the globe claim avocados to be one of the most nutritious and complete foods. Avocado has just 0.7g of sugar per 100g serving and boasts of having a very healthy fat content. The majority of the fat in avocado is a monounsaturated fatty acid known as oleic acid.
Avocados are rich in dietary fiber, and essential vitamins like E, A, K, B6, and C and minerals like potassium and copper, along with trace amounts of folate, protein, and copper. The high fiber content reduces blood sugar spikes, contributes to weight loss, and is strongly associated lower risk of many diseases
Along with the fact that papaya teases the palate superbly and tastes delicious, it also has numerous health benefits. It contains an enzyme called papain which stimulates the digestive processes. Its low sodium content makes it ideal for people with cholesterol problems.
It is also rich in vital vitamins, especially vitamin A, and powerful antioxidants like lycopene and carotene that may help lower the risk of many diseases. Moreover, papayas also improve skin color and prevent discoloration and pigmentation. The antioxidants help slow down aging and also control dandruff and prevent balding.
Tomatoes are low on sugar and virtually fat-free foods. In 100g per serving, there is just 2.6g of sugar and 0.2g of fat. Tomatoes inhibit lipid peroxidation, a reaction where free radicals attack fat and lead to the damage increase the risk of heart disease. This is significantly important because diabetes doubles the chances of stroke and heart attack.
Tomatoes contain decent amounts of Vitamin K which ensures good bone health and also stimulates osteocalcin, a non-collagen protein called, which acts as a catalyst, helping calcium strengthen your bones.
Beetroots help treat and prevent many health issues. They are yet another complete food that is on the low sugar foods list. Moreover, beets taste sweet, so you can safely indulge in them, even if you have to avoid sweets and other sugary foods.
Beetroots are essentially loaded with minerals like iron, potassium, fiber, and dietary fiber along with being very low on calories. It reduces appetite and promotes feelings of fullness, which helps promote weight loss.
So these are the amazing low-sugar and low-fat fruits and vegetables that we want you to use immediately. Try and include them in your regular diet as soon as possible and regulate your blood sugar levels. Also make some changes in your lifestyle, such as regular exercise, manage your stress, and get yourself checked by a doctor regularly.
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- Copyright: David Malan
- Title: Color spectrum of fruit and vegetables