Eating Vegetables Wisely can Also Lower Blood Sugar

 Eating Vegetables Wisely can Also Lower Blood Sugar

Eating vegetables wisely can indeed help lower blood sugar levels, particularly those rich in dietary fiber. Han Yajuan, deputy chief physician of the Department of Endocrinology and Metabolism at the Third Affiliated Hospital of Southern Medical University, emphasizes the importance of following certain principles for individuals with diabetes who aim for healthier eating habits.

Firstly, ensuring an adequate intake of vegetables is crucial. It's recommended that people with diabetes consume no less than 500 grams of vegetables daily, roughly equivalent to two plates. This ensures sufficient dietary fiber intake, which aids in lowering blood sugar levels.

Variety and color are key aspects to consider when selecting vegetables. Experts advise including a diverse range of vegetables in the diet, opting for those with bright or dark colors, as they tend to have higher fiber content.

When preparing vegetables, it's advisable to rinse them with running water rather than soaking, as soaking may lead to the loss of vitamins C and B. Additionally, cutting vegetables should be minimized to retain nutrients, and they are best cooked whole whenever possible.

Raw vegetables offer maximum utilization of dietary fiber and are beneficial for lowering blood sugar levels. However, thorough cleaning is essential when consuming raw vegetables. For those who prefer cooked vegetables, boiling or serving them cold is recommended, as this method helps to preserve more dietary fiber and nutrients compared to high-temperature cooking methods like stir-frying.

When cooking vegetables, it's important not to overcook them, as prolonged cooking can lead to the destruction of dietary fiber. Rough chopping is preferred over finely chopping, as larger pieces retain more fiber.

Seasoning should be done with moderation, opting for less salt and more vinegar, as vinegar can help delay carbohydrate absorption and reduce blood sugar levels. It's also suggested to consume vegetables before main meals to prevent overconsumption of staple foods.

Finally, individuals with diabetes who have retinopathy should be cautious with spicy vegetables such as peppers, raw onions, and raw garlic, and it's advised to consume them in moderation.

References

1.People's Health Network Healthy Living Tips