The Benefits of Fruits and Vegetables to People with Diabetes
Most of us today are busier than ever. We eat on the run. Unhealthy ready-made meals and snacks are everywhere. The quality of food in general in the past few decades has decreased plus our fast-paced lifestyle keeps getting faster. Thus it is more important than ever to eat low-carb vegetables on a daily basis.
Food is one of the greatest pleasures in life. But the main reason why we eat is to attain the nutrients contained in food to feed the cells in our body. Thus the quality of what you eat directly correlates with the health of your body. The more nutrient dense your diet, the better your health. Enter low-carb vegetables!
Low-carb vegetables are densely packed with blood sugar balancing fiber, vital nutrients, and health promoting minerals. They are the foods with the most nutritional bang for your buck; foods that bring you the most health promoting nutrients bite, for bite. If you want optimal health and functioning of every cell in your body, you must low-carb vegetables.
Here are the benefits to you:
1 A healthier body due to having well-nourished cells
2 Enhanced circulation, which leads to an additional benefit of increased nutrient distribution to every cell in your body
3 Improved digestion
4 Enhanced protection against illness and disease
5 Increased immune system strength
6 Increased energy and endurance
7 Enhanced well-being mentally and physically
If you are truly dedicated to keeping your body healthy, including low-carb veggies on a daily basis is of the most important steps you can take.
Here is an article listing 21 low-carb veggies: https://www.healthline.com/nutrition/21-best-low-carb-vegetables#section1
Wherever you are with your intake, decide how you can increase it by one or two steps. Not eating any veggies? Start with a goal of eating them twice per week and grow over time. If you are already eating them somewhat regularly but want to add more, make a point to include vegetables at every dinner plus aim for at least 2 salads at lunch per week. You could make a commitment of buying at least 2 different vegetables every time you go to the store. Make a game out of it and shoot for 3 different colors per day.
What about fruit? Fruit is also packed with nutrients but of course can raise blood sugar. If eating fruit, choose low-glycemic ones. Some fruits with the lowest impact on blood sugar are apples, berries, cherries, grapefruit, and plums. Some of the worst for blood sugar regulation are bananas, pineapple, melons, and dried fruit.
Most all veggies have a low impact on blood sugar, except ones to limit are: potatoes, corn, peas, acorn and butternut squash. Vegetables from the cruciferous family are very especially beneficial to the liver, which is important given the fact that a large percentage of people with type 2 diabetes have fatty liver disease. These veggies include broccoli, cauliflower, kale, Brussel sprouts, and bok choy. This family also has strong anti-cancer properties.
It is ideal to eat vegetables in their nature made form (not processed). Steaming, sauteing, or baking are the quickest and easiest ways to prepare them.
Including an abundance of vegetables daily is an important and simple step for not only optimizing your health, but enjoying a boost in your energy and health. Enjoy!
Dr. Jody Stanislaw
Type 1 Diabetes specialist
www.drjodynd.com